Not a therapist but I am someone who is going through it. What worked for me, initially, was to use a task management app (Google tasks, super Productivity, tasks.org, etc). You mentioned having a planner so just roll a dice and go with one. My first step was to create some daily reminder in my phone. My phone works best for me but anything that will remind you to check your planned works. My first one goes off at 630am (normally a bit after I wake up but before my kids are up) and use this opportunity to check my planner/master task list. I have a daily task list that I have divided into three levels: A, B, and C. A level tasks are things that need to be done in the next 24 hours. Think appointments, assignments that are due, social events, personal tasks, etc. I was also encouraged to put personal hygiene things that I wasn’t doing well. For example I had a “floss your teeth” repeating task that went off at 10pm. B level tasks were things that were a medium priority and often tasks part of a greater project. You mentioned already breaking down tasks so that would be an example. Another example could be dishes (assuming they are from that day), or a paragraph of your essay. C Level are little things that are easy to accomplish. Things like reading your emails, check the mail, ect. These tasks don’t really have an importance as long as they aren’t required to be done in the next 24 hours and take less than 10 min. When my first reminder came in on my phone, I would then go into my master task list (which for me is broken into tasks for tasks for the next month and tasks beyond) and I look to move them from the master list into the daily tasks list under the above categories. I had multiple reminders in my phone each day to check my list. My phone would vibrate and a notification would pop up to prompt me. However, I never clicked the tasks as done unless it was done. Driving to do something? Doesn’t matter until it is done. My biggest struggle was being realistic. So some days I would only have one thing in the A level, 2-3 things in the B and C. Then, as I got more used to the structure I created I was able to do less and more. For example, I have kids and initially I was putting in “pick up kids” in the A level. But then I learned that wasn’t really necessary anymore because I always prioritized that and didn’t forget so I stopped. I also created repeatable tasks for things around the house: laundry, dishes, tidy, etc so that I wouldn’t have to repeat it. A few closing points, 1) this is a system that works for me. I don’t know if it will work for you and you may want to discuss prioritization as a skill with your therapist. 2) You don’t have to accomplish 100% of you tasks (outside of the A) ever single day. This is a marathon not a sprint and self care is important. 3) you can also put self care things in. An hour of video games, exercise, a walk, reading, etc. 4) If you don’t finish something on your daily list, make a mental or physical note and it becomes slightly more important the next day. Didn’t do the dishes? Still a B but after 2 days probably an A. Emails? Now that I haven’t read them for 5 days, the number is high and now it may take me longer to read them all so it’s a B. Lastly, try to have fun with it. Gamify yourself (I like chocolate as a reward) and know that this is a lifelong skill that will take practice. There is no magic solution here. Best of luck 🤞.
Sorry for the wall of text. Lemmy is now not letting me edit it to add in double lines between my paragraphs.