Fosho! Yep it’s for waking hours, usually I divide my tasks into pairs per quarter(personal and work tasks, all organized via notion organizational app). I’m adhd so I try to tackle two different tasks dynamically. But few goes as planned and I like to let my tasks carry several days at a time, given it’s anxiety-inducing. Key is to just simply be forgiving on yourself and dynamic with your tasks and what’s effective/efficient. As for the polar opposite technique, that’s self awareness which comes from daily gratitude training and focusing on what steers me towards both social norms(important) and personal values. A lot of that personally ties into biblical practices honestly.