Pick one manageable sized thing to do today. DO it. check it off your list. basically what elizabeth said. after you do this, if you feel up to it, do another thing - but no pressure, you did your thing for the day.
Also, re studying: Put your grammar notes in the bathroom. You're not doing anything else important with your consciousness while you're in there.
the first day, the goal might be "write out a list of manageable goals". There you go, you did the thing.
I have to do this to myself.
my list of things for the day:
Marinate pork fajita stripget bloodwork done
practice music for orchestra concert on the weekend
edit my paper for 1 hour
do laundry
make my bed
practice the viola da gamba
they're all pretty manageable, and have an end point goal, a stop point. I'm not just nebulously editing my paper, i'm working on it for an hour. I'm not just practicing my bass music, I'm running through the stuff for the concert. the only nebulous one is the gamba practice, and that's because it's "for fun".
this is a viola da gamba
It's like a cello and a guitar had sex. in fact, it's one of the ancestors of the modern guitar, and the modern double bass.
naw, that's this guy:
Joel Quarrington is... a gift.