[mmatants]

I had some success with https://www.beeminder.com/ in my short time of using it so far. Essentially, it moves items from "important + not urgent" quadrant to "not important + urgent" one: by dinging your card $X dollars if you don't comply.

However, I also had to shift my mindset towards trying to progress via small inconsequential chunks, rather than trying to "fix everything". E.g. the idea is to just show up to the gym - not exercise - but if latter happens, then sure, why not (and it usually does). I think it helps snap out of the failure avoidance mode.