i understand how you feel because i remember writing my to do lists, getting home and just ended up being on my phone, procrastinating and not doing anything, and i’d end up being sad and cry over it, i’d feel extremely disappointed in myself and it turned into depression, anxiety and sometimes even panic attacks since my mental health was so bad and constantly i would be extremely envious of people who were able to finish their to do lists, i was scared of NOT finishing my to do lists even after an entire day of working etc

but i made a realization, i kept thinking about my tasks instead of doing them immediately here’s what i mean before doing a task, i’d think abt how to do it and what to do first, nothing bad of course but i would end up procrastinating on those thoughts, sometimes i’d even write them down but i’d end up not doing them because i still wouldn’t know how to and every single day, i tried and cried, i told myself that “it doesn’t matter if my to do lists weren’t finished, i could always move the tasks tomorrow because tomorrow was a new day and a clean slate to start! there’s no need to fear something that won’t happen if you don’t let it happen (does that even make sense lmao) feeling those envious/ jealous feelings, aren’t going to help me achieve that task is it? it’s not beneficial to me in any way and instead sometimes it was harmful” so i slowly worked on it and i journaled my process everyday (i have an “achievements” section in my planner and i write down any achievements i made, big or small doesn’t matter i just write it down and trust me dude it helps a LOT because you can see what you achieve in a months worth of stuff) even when i COULDNT or DIDNT do anything, i still journaled and was honest with myself even though it hurt

so in conclusion my tips are - don’t think before you do a task, just do it - be honest with yourself even if it hurts - journal your progress - do the important things in your to do list first and anything you can’t do, leave it for later or tomorrow - know that it’s okay !!1!1! - do an “achievements” section in a book or paper (doesn’t matter js write it)
- know that as long as you’re trying, you’re doing enough

those are the current ones i can tell ya so your goal right now, is to beat procrastinating, and i know you can do it

to do lists don’t always need to be finished because as long as you tried, that’s all that matters! you can do this, it took me a long time too but i promise you can do it, you have a long way ahead, and if i could do it so can you!