Switch the phone off and leave it in another room where you can't easily reach it.
Use a clock radio to wake you at a regular time - set it to music you love. Allow yourself about five mins to fully wake up.
Then dress and go for a run or walk somewhere you enjoy. If your neighbourhood is not safe do a free online youtube class in yoga, aerobics, dance, weights, tai chi. Start with what you enjoy. Reward yourself after the exercise with a shower and a healthy breakfast. Get yourself to work, or to whatever activities get you out in the world, or doing whatever needs doing. Reward yourself with time with friends, pets or hobbies. Schedule some time to answer texts and emails. If there are too many, prioritise what matters most and put the rest aside for a weekly catch-up session. If they're unimportant, bin or block them. Keep up your first program for at least six weeks and see how you feel at the end of it. Keep notes. By then you'll have a good idea of what works for you and what needs adjustment. It's especially important to be regular with bedtime and waking; this sets your diurnal rhythm - which determines your immunity, mental sharpness, reaction time, resilience, hunger (we crave carbs and sugar when sleep deprived - very bad for weight gain) and resistance to depression.
P.S., If you prefer making love with your S.O. in the morning, as I always did, schedule that in too - and if poss, try to get him enjoying the routine together. If he can't stand it, find a work around that works for both of you - such as doing the healthy routines early on weekdays, and 1-3 hrs later on weekends.
P.P.S, Maybe you're more of a night person. If so, most of the above still applies, except do your exercise after work, then dinner, then social catchups w. text & emails - [i]before[/i] going out for evening classes or night life. Just make sure you get 8-9 hours sleep per day. Young adults usually have a later diurnal rhythm than older adults. It helps a lot if you can organise you life to fit into what's natural for you. Women and young people are more likely to need 9 hours. Trying to catch up sleep on weekends has been proven by sleep experts to not work; it leads to a dangerous sleep deficit and encourages the development of insomnia.
Throw your phone in the garbage and if you must have a cell phone buy a jitterbug lively phone with no internet access, pray and meditate upon rising, do exercise and clear your mind.
When you first wake up make your bed. It discourages you from laying in bed and wasting time and it is a small thing you can look at and be proud of. It’s something to build your day on.
do some meditation, yoga and exercise...I would be glad to share details....I also start with positive mantras for the day, short sayings that are positive and supportive
Get a daily planner. Use a notebook or note taking all on your phone. Use the pomodoro technique. Listen to music while working, studying, cleaning, etc.
These all helped me and I'm someone with poor executive functioning thanks to adult ADHD.
