The Stanford Persuasion Lab has some interesting things to say about habit formation. Check it out below:
Another tool you might consider is the Pomodoro Technique.
Using a kitchen egg-timer, you can portion out your tasks into small 25 minute-long tasks. Apparently, the technique was developed by a graduate student trying to finish his dissertation, but it can be applied to almost any task you find even mildly disagreeable. Check out the website at:
If 25 minutes seems too short, you might opt for this variation: 45 minute work periods paired with 15 minute breaks. You’ll be surprised how much you can accomplish in three hours, working this way. (Though you must stick with the rule: once the 45 minutes has begun, you can’t do anything else. No getting up for a glass of water, to shut the window, to open the window, nothing).