try to make your day productiv. And write down all of your works on the to do list see where you waste many times and and in this times do your productive works or your essential works. So, like that you can write an ideal to do list. Best of luck..
I think it’s important to start small. Write down maybe 4 or 5 things. Once you have that list ready, separate the most important 3 and prioritize them. When you complete that, simply repeat!