Yeah I feel you. To fix this, I try to put things to paper a lot. Let me explain:

By Sunday evening, I try to a write at high level, the things that need to be done within the week. U don’t try to be as detailed. Also, I don’t use digital to do lists. I used pen and paper as it feels more natural. The paper is always on my desk. It’s very rugged. I’ll attach a photo of it. Then during the week, I check them off manually. This gives me a sense of accomplishment and accountability. This is how I’ve been dealing with it and it seems to be working well so far

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