How do you manage your expectations for what you can reasonably accomplish in a day?

I think about what I achieved in the last days and then decide if I should stay at the same amount of goals or if I can push myself more. I also think about how much time I spent on my phone being unproductive and if yes I try to write down more and bigger goals that I want to accomplish in a day

First, I write down all the things I want to get done. Then I focus on what has the highest priority; things like work, study and ensuring any outstanding bills are paid. Then I move on to the things underneath them, and so on. I also try to keep an open mind about how much I can get done in a day, and always allow myself more time for a task than I think I’ll need, that way I’ either have some free time at the end of the day, or I can avoid getting stressed if something unexpected pops up in the middle of the day. I find this helps me sleep better too, because even if I don’t get everything done, at least the important things have been taken care of.

Always try to remember that you need to take small steps in order to achieve big feats. Don’t feel guilty or like you’re not making progress because your steps are really small. I find that doing many small things in a day (dividing up what you want to achieve) works best. Don’t be too hard on yourself and celebrate even the small achievements 🙂

I have been a chronic over commiter for a while, and I'd reach the end of the day and feel disappointed that I didn't finish everything. I'm now changing to making the vital and necessary action items as repeat habits for each day and then allowing a space of time as a habit to accomplish side tasks or goals, but only one or two a day.

I time each task so I have an idea of how long it will take and how realistic it will be to complete everything. If it's not realistic to get everything done, I make the necessary changes.