Many ppl have a "drink water!" friend, who reminds you to stay hydrated. I am a "set a timer!" friend. Don't want to do chores? Set a timer for 5 minutes and do chores till it goes off. Body sore? Set a timer to go off at regular intervals to remind you to stretch and check in with yourself. Time-blindness while playing games making you miss bedtime? Set a timer and sleep when it goes off!
The real trick to making this work is to also reward yourself when the timer goes off. Have a bite of ice cream or another treat, listen to your favorite song, play with your pet or do smth else that brings you joy. This message brought to you by being neuroatypical and unable to regulate my day independently :)
My fav apps for this are Interval Timer, which lets you set a schedule of breaks (I do 37 min work + 3min stretch repeating 14 times during my 9 hour workday) as well as Random Timer Generator which does exactly what it says. Pick a range of time, I do 35-45 minutes, and then a length of time for a break. A timer will be generated that is within your set range, go off for the break period and then will go off again to let you know break is over and another timer has been generated, i use this one when drawing or playing games at home. Both are in the iOS App Store, idk about Google play store tho. Free to get, but a one-time payment to expand how much you can customize your timers or how many schedules you can save