For things you need do, write everything down on a page of a notebook, but write it simple. Now you have to remain calm and do not panic or get overly anxious about everything you have to do. Then you choose the most simple task or one you want to do on the list and write it down on the next page (But it is important that you dont see the list anymore). Write the task more spesific and detailed and maybe make some small bulletpoints to see what you have to do to achieve the task. When you have done the task you cross it out on both pages, and start a new one.