The part around the air con and other dials will just come out with a flat head screwdriver and so will the bit underneath that.
The drinks tray I forced in my head unit keys and it comes right out. Although I'm sure I've seen a few better guides on YouTube. The ashtray part all you have to do is slide it open, lift out the ashtray part and undo the torque screw that you see, lift it all out and pull out the wire (connecting the lighter) now, the only hard bit is on the left and right.
I heard they are supposed to slide out but I can't find a video anywhere that has succeeded. So I just pulled them out and superglued them back in.
Once I had all my bits I cleaned them up with some alcohol rubs and gave them a coat of white primer, left them 24hours and then whacked a coat of satin black on them and it's worked a treat!