So a brief summary. Note that this is J1 and I haven't touched drink for near 5 years. It's horrible stuff.

Gate everything. Reward everything. Single steps get you to the top of the mountain. Do not look at the mountain. Look at your feet.

1 - Task initiation macro = big reward (sign up for race, celebrate with beers; tell everyone; plan backwards and break everything into micro-chunks)

2 - Task initiation micro = small reward (put cycling clothes on; eat  banana) *** THIS is all you need to think about, since you've planned to the micro

3 - Task completion micro = medium reward (take clothes off; have wank in shower)

4 - Task completion macro = large reward (complete training block; go on holiday)

5 - Life-level macro progress = huge reward (complete first ironman; buy a new bike / car / whatever)

You want to quantify everything. Then you start gating your reward behind progress. Don't gate it too hard; it can't be black and white with my brain. I sometimes need the reward before the task initiation and this is perfectly valid. It recharges the batteries so that the hurdle can be jumped. Blast music. Fucking loud. Just get that first piece of track laid and the rest is ... the rest will follow.

Plan 100% but only execute 80%.

Life is just one addiction to the next. You need to upgrade. And if it's too much, medication was the only thing that worked for me.

Important: I had to make all my own training plans, companies, etc. The act of making the process is essential for me. I can't stick to it otherwise.