This may sound strange to you, but I have to say that sometimes this list is much more useful than a to-do list. A not to-do list !
Make a list of things that waste your time, entitled “Things I should not do” and always have it in front of your eyes. Collect the time you spend constantly checking Telegram, Instagram, e-mail, etc., and after completing the list of “tasks you have to do”, reward it and do whatever you like at that time do it.
you can use Pendulums for tracking your time on different tasks.
You can have much better planning by calculating the time you spend on different activities. By doing this, you will realize what you should spend less time on or do not spend at all any time on it.