This may not be optimal but it works for me: everything that I promise to do, even to myself, goes on the calendar. If I am really going to do something, I should have a plan of _when_, and that plan is in the form of a calendar invite to myself.

This does 4 good things and one bad one. Good: 1. It fills up my calendar, which gives me a better chance of getting time to do things. 2. It teaches me to say No to something when the calendar is full, or at least acknowledge the trade-off from saying Yes. 3. It helps me negotiate with people who I am willing to show my crazy to. "Ok which stuff on my calendar is your ask more important than?" 4. My phone reminds me to do all this stuff.

And the bad: 1. Every single night I have to rearrange items that I inevitably miss.

Rearranging is self-punishment, but it has a value. I rarely drop a commitment, and I am better at managing what commitments I make.