FWIW, making to-do list is often a way of coping with inability to focus and hold coherent thoughts for longer periods of time in one's head. At least that's how I do this - especially now that I have a kid. I jot down lots of random throwaway todo lists for the day or week; otherwise, between the job, family and unwinding on HN, I'd essentially never do anything other than daily chores and "firefighting".
Have you ever tried not doing things, and seeing what happens? A lot of things are quite frankly unnecessary in life.