Start by writing down your main goal. Try to make it as concise as possible (use a pencil, it’s easier to feel it less permanent). Then put bullet points under on what it consists of. What steps you need to do (doesn’t matter the order). Then when you’re done, stand up, stretch, and go for a walk. Yoo already did a lot and deserve a reward for yourself.

Also I think of tasks as adult points. When you have enough adult points you can spend them towards something for yourself. (A break, a movie, a walk, a desert, whatever you want). Like that it gives you a motivation to work and a good reason to relax without guilt.