How to inspire yourself to start first and then stick to you plan when there are so many distractions around you or you are emotionally down or exhausted after a hard working day?

This is so hard for me. My plans for the day rarely stand up to reality. I’m learning to a) take that into account to make more realistic plans, and b) mitigate the distractions and bleh feelings by eating better, sleeping better, taking regularly breaks throughout the day to walk or just socialize, and exercising regularly. They all help.