Not that I am an expert on scrum (yet), but I have used sprints as an analogy in the past to get focused and achieve short term goals (usually income related).
Step 1: Decide the goal of the sprint, the metrics, and tools & resources you'll use to meet the end goal of the sprint.
Step 2: Do the work and track the metrics. "What matters, matters more when it's measured." Metrics are key. I use a leaderboard.
Step 3: Do a sit down review at the end of a sprint. What went well? What obstacles occurred? What can you improve for the next sprint?
Set a deadline. I usually go for 10 days. My goal is to extend the sprint by 1 day each time I run it. The second time, I'll go for 11 days, the third time, I'll go for 12 days, and so on...
What's critical are daily stand ups (daily scrum). These are highly structured short meetings with yourself to review the tactics for the day ahead. I also find it's helpful to review at the end of the day what you accomplished and what you'll do tomorrow.