I use Getting Things Done (or my own lazy and imperfect interpretation so far! :p ;) xx ;p) which is really really good. But also I use a lot of iOS/MacOS Reminders app, scheduled emails and so on to take stuff off my mind and make it come back when I need it.

You didn't mention how much time you spend working per week? It sounds as if it could be a boundary thing: maybe you allow your work time to "creep into" your other things / the rest of your life: "just one more thing"

I certainly find I procrastinate hard / scary tasks, by doing things which I don't really like but which are less scary / hard. Maybe try some reading on procrastination, the psychology of it. I find meditation gives me "more time" as well, in that my bandwidth is lager, my mind is clearer, and it's equivalent to, after a session, coming back "refreshed and ready to go". I'm more productive with the time I have, and I have more time. Meditation has really high ROI for time.

I also chunk things into tiny tasks. And if I'm avoiding something, it's often because I haven't chunked it into the smallest "next achievable step" yet.

Best of luck to you!