Procrastination

As some of you know, I gave up drugs and alcohol nearly 2 decades ago because they were destroying my life.  My life has been ravaged by procrastination and directionlessness instead.  I'm seeing a therapist/life coach who specializes in ADD, but I feel like I haven't made much progress.  It occurred to me that the progress that I make doesn't mean much if I don't build upon it.

I've been looking at apps that I could use daily to supplement my therapy.  Most of these seem like snake oil, but I figure one of them should be good.

Does anyone have any recommendations?

"Apps" won't do it; methods will.  The machine doesn't rule you it assists you.

I use "Pomodoro" method.  basic bitch, I know, but it works for me when I stick to it.  It's literally the "tomato" method because the dude who made it popular used a tomato-shaped clockwork timer.  NOT A SMARTPHONE.  Every hour (or half-hour), stop what I'm doing, and do some minor other thing for a couple minutes.  Something where I have to completely drop whatever I was doing -- if I was at a desk then I gotta stand up, if I was in the laundry room I gotta move to the kitchen.

Ironically, it's interrupting myself, but not in a "I'm coming with a whole new context you have to swap in and high stakes" way like I get interrupted at work.  I get a lot of the little things that need doing done, and if I was in the middle of some side-track, the interruption forces me off the rails of that side-track, so when I return I have to consciously put myself back on the rails and I won't go back onto the side-track.

I've had some pretty decent luck with the methods of DBT.  Unfortunately, they were hard to sustain for one reason or another.  That said an app (or better a website) that helped me continue to practice the methodology would be helpful.  I guess I should probably start with a DBT app.