Write down your actual daily routine, not the version you’d post. The gap between them is your to-do list.

There is a version of your day you would describe and a version that happens, and the distance between them is where most of the useful information sits. Nothing is being faked deliberately. The described version is built from intentions and good days, while the real one includes the hour that disappears and the thing that always gets skipped.

Write down what you actually did yesterday, hour by hour, before your memory tidies it. Compare it with the version you would have given. Whatever the gap contains is a short and very specific list of things to work on.