General productivity tools:
Be as specific and concrete as possible. "I will brush my teeth at 8:00am" or "I will walk the dogs right after I finish cleaning the last dish" (as opposed to: I will brush my teeth when I get up or Dogs after chores)
You already have a list so the autofocus system: http://www.markforster.net/autofocus-system/ could work.
tl;dr version. When you feel like working you take out your notebook, go down an entire page and pick the task you most feel like doing. There are caveats to how you get rid of tasks you never get around to doing and how you add tasks but that's the gist.
Books to help: Getting Things Done, Procrastination equation.
Specific goals:
If you have trouble going to sleep, your melatonin might be getting turned off by exposure to bright lights. There are several ways to fix it. 1) Turn off all your lights and download f.lux )( http://stereopsis.com/flux/ ) 2) If you don't want to turn off lights, you can buy non-blue spectrum lights from somewhere or a really dorky looking orange tinted glass 3) Just buy some melatonin. Don't take more than than 1.5mg (the smallest pill is about 3mg). There are side effects for some people such as headaches in the morning or suppression of REM sleep (aka sleep isn't as restful) but you can use it for two weeks or something to enforce a bed time (it's a lot easier to take a pill than to go to sleep!). It's a hormone so there are concerns that it could screw around with your natural secretors though.
On studying: If you want to memorize something, spaced repetition software is great. I personally use Anki ( http://ankisrs.net/ ) because it's stripped down but you can look around for stuff like supermemo etc. Just make a flash card's front and back and the program will automatically decide when you'll see them again to preserve memory.
http://calnewport.com/blog/ this site is helpful for less stressful studying. However, you will spend more time overall using that system, but that's a natural consequence of learning things well.
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You're messing with me! You're messing with me, aren't you!?
You're making fun of me, aren't you!? Aren't you!? You definitely are! I'll murder you!