You're in control, the end. Give yourself grace when you find that you've strayed from your target. Classify things into "Crisis" and "Not A Crisis" and set up daily, hourly, etc redirections to knock out whatever falls into the crisis bucket before anything else.
As for me, my path has been from just how the author describes the feeling to fairly functional. Years of anguish, piles of notes on how to act vs actually acting any different. My suggestion to you is to write down a morning routine that redirects you into taking care of what will cause you anguish up front if not taken care of.
I've personally written software for me that literally text-to-voice's reminders and redirections to an earbud my morning routine tells me to put in first thing. Second thing says to enable "repeat mode" so it can chime in with redirections.
If you want something lightweight just on your PC that does the same thing, alter this bash one-liner to your heart's content. It's osx specific but there are other ways / commands to do this on linux or otherwise. I've personally written an android launcher / service that does this so I can have it while I walk around in the world but isn't in a state yet that would work for others. Hopefully this will help keep you on target. :D
while true; do say --rate 230 --voice Daniel "Stay on target"; sleep 18; done;