Take control of the things that pull at you.
A quiet space to sit with one problem at a time. Write down why it matters, what you might do, and how each day went. Ask for help when you want a nudge.
One problem at a time
Start with the thing that matters most. Add more when you're ready.
Three lists, one page
Reasons for, reasons against, and what you might do — always in view.
A gentle daily diary
Mark each day as good, bad, or neutral. Watch your streaks build.