I would first establish my daily goals, but most importantly, I would look at myself and ask what I am doing to change my habits. I remember back in the days when i got up in the morning. After breakfast i sat down and procrastinated the whole day, scrolling at my phone. I changed that to writing on a board and timing my minutes and hours for each activity. Even your phone, you can use that technology in your favor with reminders. It helps a lot and bringing a passion also helps, like cooking, cycling. Anything that will motivate you to move also improves your health and forces you to be motivated...

The secret to achieving big goals is to take consistent action on a regular basis. The action itself doesn't have to be big on a daily basis though if carried out on a consistent basis, the work will accumulate and ultimately enable you to achieve your big goals.

In the old days, I would have brought myself a schedule with a number of days listed out in advance. Else I would have brought a wall chart with a number of days listed out in advance. Then I would fill in each day the tasks that needed to be done towards the achievement of my goals.

Nowadays I would use an app like Google Calendar or any.do. These apps allow me to book out a series of dates in advance (beyond just the end of the year like old schedule books go up too).

Anyhow these apps are easy to use and provide one with the ability to book in advance to the distant future what they need to do on a daily basis. And with the click of a button you can set it up so that a task will be repeated on a daily or weekly basis till you no longer need to do the task.

Anyhow if you would like any more advice, I am happy to book you a 1-2-1 consultation for free by sending you a VIP link.

If you want to be effective on a daily basis and so be effective regularly, you need a system, just because only structured things could work well regularly and not occasionally. 

To build an effective system that will be suitable for you, one should start with some exercises to boost awareness. The simplest exercise that helps you to be less overwhelmed and get rid of some stressful factors is writing. You could write in your daily planner, in your diary, or (I prefer that way) create a mind map. After several days of free writing, you'll want to do some planning on your own. 

Spending enough time for planning is key to having "time well spent" each day and bringing him closer to his goals and visions.

Another effective part of the system is using some tools that will help you control your attention and focus. Planning will help you focus, but that may not be enough to cope with some distractions. 

In any way, that will be a good point to start.