Start by fixing sleep. Pick a bedtime that gives you 7 to 8 hours and move it earlier by 15 minutes every few days. Keep wake time fixed even on weekends. Decide tomorrow's workout before bed and stage clothes and water so there are no choices in the morning. Use a repeatable 15 to 20 minute template such as brief mobility and easy cardio or three basic lifts & then a short cooldown. Get bright light within ten minutes of waking and sip caffeine once you start moving.
