i face the same problem and totally understand your struggle theres a great tip in this video by dr tracey marks that i have been trying out for about 3 weeks now and its quite helpful the way i have adapted it to suit me is this  i have a small notepad for my to-do things and each page is dedicated to each day of the week on the facing page i have made a priority table by dividing the page into four squares with the headings urgentimportant  urgentnot important  not urgentimportant  not urgentnot important i have also designated a colour to each category  every task that i need to do i first place it on the priority table and then write it down on the days to-do page and mark it with the designated colour the priority of course is to get the urgentimportant tasks completed in that day   as it turns out there are often only a few urgentimportant tasks and knowing i only need to do those helps get it done once they are done often the feeling of cutting it out the list motivates me to do the next tasks in the priority chart  also it really helps if you do the exercise of making the to-do list the night before because if you leave it for the morning youre not even going to look at the to-do notebook because your brain just wakes up dysfunctional when youre in that cycle of not being able to get anything done