This is kinda long, but I definitely get where you're coming from, even if my life is quite different from yours (I'm a graduate student, I work 9-10 hour days, have a husband, and a big apartment and all the financial and housekeeping responsibilities that come along with it).
As for keeping track of things you want to do each day, do it all online! Or on the computer, anyway. If I write things down, I lose them, or forget to look at them. (I don't care if it's right in front of my face, I'll ignore it somehow.)
I use google calendar to keep track of events (I set it to e-mail or text me reminders, otherwise I'd forget to look at it), excel for my grocery lists and meal plans (though I might switch to google documents so I can keep them online), and an alarm clock program I downloaded that pops up alerts AND plays sounds.
I used to use rememberthemilk.com for to-do lists, and I think I want to get back into that, because lately I've been flaking again. It's like I can make a detailed list while I'm at work/school of what I want to do, figure out how/when to do it most efficiently, and then I get home and all I do is play WoW or watch TV or watch a concert DVD that's over 2 hours long (that was last night
).
Truth be told, I'm not always much better at work... I could get a lot more experiments done (I'm a scientist) if I didn't get distracted by stuff on the internet. (As soon as I'm done writing this I'm gonna go do something productive, promise.)
My old way of coping was to eliminate all things that could be distractions (I've quit WoW I don't know HOW many times), but my husband pointed out that's really fixing the symptoms, not the underlying problem. To fix the problem, I've been forcing myself to constantly think, during any activity, "Is there something else I should be doing? Is this the best use of my time? Which of my goals is this helping me accomplish? Do I really WANT to do this or am I just doing it because its here?" Maybe that's what all adults do, and I'm just figuring it out now.
It's not HARD, but it takes a lot of effort. But, I get stuff done faster, and have time for fun and games.
Oh, and keep track of all the things you DO accomplish! I found a calendar template for excel where I keep track of my exercise (in pretty colors) so I can see how well I've done. Well, I used to, until I forgot about it a few weeks ago. (See what I mean?) You could put stickers on a chart for the things you accomplish each day, like people do for little kids.
It's just nice to see what you have done, instead of feeling like there are a lot of things you should do.