Think of a task you want or need to do. Block out an hour or two in your schedule to do the task. Set a timer and start your task. That is the only thing you should be concerned with during that time. No distractions, no phone, nothing but the task at hand. To start block out an hour to set some goals. Goals are fluid, put the big goals down first then divide the bigger goals into smaller more manageable tasks. If you have trouble staying on track then set shorter times to work on your task. A little day adds up.