I find that any system that requires enormous amounts of time and energy to create is too complicated for me. Instead I just keep the system so simple that it's nearly doing nothing, and build my way up slowly, making sure to never leave that feeling of simplicity even as the work itself becomes larger.

Instead of "this is how I'll get myself to wash dishes from now on" I say "I'll wash one dish every day, no matter how many more need to be done." I can do that without stress, because one is just a little bit more than nothing - pretty much the same as doing nothing in my head, and yet it's progress.

Then, after a few weeks, I might get the motivation to do 2 dishes, then maybe eventually I'll go up to 3, 4, etc. until finally, months or even years later, I'm doing all the dishes every day without ever thinking it was too much, because every next step was always so small that it felt like pretty much nothing.

The systems might be basic and haphazard from being built up over years from a million tiny steps, but they work a lot better for me than a big impressive intricate system, because such a system would always be abandoned in time.