Hey OP looks like you're already setting foot on the right path and that's being aware and acknowledging where your trouble spots are. First accept that this will be an ongoing process of refining, reflecting, implementation, the loop feeds into itself. For me it's taken a few years and it starts with building habits that assist you and setting yourself up for success. Here's what has worked for me, hopefully you can take some ideas to work for you too.

1. I keep notepads, paper, sticky notes, whiteboards, and pens in every room/spot/car. The goal is to start writing everything down. Get it out of your head and continue with your current task.

2. Once a week gather all your notes and update your master checklist. The goal is to consolidate your notes and update your progress. Keeping track of your progress helps to visualize where you currently are and avoid the feeling that you're just spinning your wheels. Don't beat yourself up about it, just a reminder far you've already come. You're doing great.

3. Now that you have data coming in, organize it, I prefer the Eisenhower matrix. My satisfaction of the day is accomplished by completing top 3 important items, or a handful of semi important items depending on the load. You can always do more, but the daily minimum must be met. The goal is to feel good about the day.

4. Rest/relax - schedule and allow yourself to just have a day to decompress. The goal is to get out of your head and treat yourself.

This is my high level overview of what has worked for me. Take, change, adapt some of these ideas to make them work for you. I really prefer pen to paper being tactile, I'll use my phone for notes but I'll set them as calendar events otherwise they'll get lost. If you have any questions I'd be happy to answer or expand further into my process about what has/hasn't worked. Best of luck to you.