Start small and build yourself up to the goals. For instance, don't beat yourself up if you don't have time to read for daily pleasure or if you can't exercise because you have a huge exam coming up the next day. Give yourself small attainable goals and break it up so its doable. If you can't get to something, don't worry about it try again the next day. As course-load increases, you're going to find it harder to fit in extra activities...but it doesn't mean you can't do some of it sometimes.

Reward yourself often for completing said goals. For every 1 hour you study, take a 10 minute break as a reward. Remind yourself that you've actually completed something. Go over what you had to do to achieve that goal, and look at what behaviors helped and what didn't. Then the next time go back and do it but tweak it a little.

Look into a sport like meditative yoga, or tai chi. Something that requires you to slow down and focus.

These are just suggestions that I'm giving you. I don't do all of these myself, either....haha