Always make a "To-Do List" for tasks that need to be completed so you can keep track of things and be able to think more clearly about what you can do and how long it will take. Set a start and end point (time) for each task on your list. Do not forget to allow enough time for breaks between tasks.
The important thing is: Keep trying. A to-do list does not always work right away, but the more you try, the sooner your list becomes routine and provides genuine relief.
Extra tip: Unpleasant tasks should always be inserted at a fixed point in your daily and weekly structure.