Your working memory holds about four things at once. Everything past that is either forgotten or kept alive by low-level worry. That worry is the tired feeling you get from a day when nothing got done.
A list you trust takes the load off. The brain stops rehearsing what's written down. Evidence: decent
One list, not five. Check it at fixed times, not constantly.
Same theme: Getting started
Getting started
Decide tomorrow tonight
Before you close the laptop, write tomorrow's three tasks in the order you'll do them.
5 minEvidence: decent
Getting started
Set up the room for the task
Match the place to the work. Same spot for deep work, a different one for calls and mail.
5 minEvidence: decent
Getting started
Stuck? Do something dull
When a problem won't move, leave it and do a boring physical job for twenty minutes. Dishes, a walk, the garage.
20 minEvidence: decent