What have you guys found that actually helps you keep a schedule??

I am 38. The older I’m getting, the worse my ADHD is getting. This is causing me to have 0 motivation. If I sit down, that’s it. I will lose hours of time just staring at my phone doing absolutely nothing. My screen time has been around 11 hours each day. Some of that is during my workdays since I have a desk job where I have to answer phones for 8-12 hours depending on the day.

What I’d like to do each day is:

Have my coffee with my husband

Go do some mobility stretching because I have bad TMJ so my neck/back are painful. My hips also hurt.

Exercise for 30-60 minutes. Some days walking, some days lifting weights.

Get a load of laundry in the washer and redd up around the house.

Get whatever else done I need before work.

What I actually end up doing is nothing other than getting my work shift done. And I’m pretty good at getting laundry done and put away.

I can’t figure out how to give up my phone and all my apps. I tried the whole timer thing that iPhones have where it would shut off certain apps after a while and not let me on them, but then I could just turn that off so it didn’t work. We live in a world where we need a smart phone and I don’t want to lose my music or maps or photos.

I’m so frustrated. Help!!!