Im certain I have ADHD so lately Ive been using Proton Calendar as a todo list and its helped a lot but I still find myself procrastinating sometimes.
As for avoidance earlier in the year I decided to change my habits with the internet, especially youtube. Which is becoming more and more of a burden and waste of time to use imo.
So I created a patreon account and looked through my YT subscriptions choosing a small group of people to donate to that I found to be worth while content wise then deleted my channel. I also subscribed to nebula for a couple other channels such as NotJustBikes. Then I switched to using Grayjay which supports this method since I can see it all in one place.
Also its not like I completely avoid YT as a whole I just merely use it as a search engine now instead of being subjected to the ads, thumbnails, clickbait, shorts, drama, etc in every waking moment.
One of my grandpas just died this year due to dementia related complications and it is a hell of a way to go. Really hope I dont end up with it getting as bad as I have seen it get before its too late to jump off a bridge.