Getting Things Done is probably a useful tool for you. One of the principles is that things on your list must be such small action items that you can do them without thinking

The principle is that you should do your thinking separately from your doing, so you think about what you want to do, write it all out in detail, and when it comes time to do your code refactor you're not looking at "refactor the code" but stuff like "move this function over to this file". A list of mechanical tasks instead of a set of puzzles for the mind