I also use the timer method with a reward. rinse and repeat.

as far cooking meals. i’ve started chopping veggies etc on the weekend. not full meal prep, rather preparation of some of the ingredients etc.

my mantra is “discipline to keep up with my tasks is being kind to my future self”.

a big help for me was "cognitive rehearsal ". as i try to get to sleep i “rehearse " my next day tasks. get up this time, wear these clothes, whats for breakfast”. this really helps me organize my thoughts.