Get everything out of your head
Take two minutes to write down every task, call, and errand on one page. Seeing it in one place usually feels lighter than carrying it mentally.
Divide the day into three blocks
Think in morning, afternoon, and evening instead of by the hour. Place your most demanding task in the block where you have the most energy, and lighter tasks in the others.
Protect one focused block
Choose a single stretch of an hour or so for your most important task. Silence notifications and tell people you are unavailable for that window.
Close the day with a reset
End with five minutes to tidy your desk, note what carries over, and write tomorrow's top three. You will start the next morning with a clear place to begin.