I'm very similar to you and going through similar issues. I've also started to write a to-do list on paper and keep it always open in front of me on my desk. T

I'm very similar to you and going through similar issues. I've also started to write a to-do list on paper and keep it always open in front of me on my desk. This is the only thing that seems to work for me. If I keep a virtual to-do list, I lose track of it, forget to check/update it and it eventually becomes useless. You're not alone, hope you find something that works for you!