Plan out the things you plan on doing for the week. like a to-do list. You should not have no more than 5 items on your list. If you put 10 things on your list and you can only get done let's say 3 things, you're just adding even more to your plate. You have to finish your tasks from the previous day and then do the tasks for the current day. Instead of jamming in a gym session, put on a work out tape at home and go to the gym when you have more time. Also, get yourself a planner and apply the same principles. It's like a to-do list but with a calendar.
Do Your Work Little By Little