Rigorously capture, clarify, and track every commitment you make–little or big, urgent or not urgent, personal or professional–in a trusted system (not your head). Make a clear distinction between the projects you are actually committed to finish, as soon as you can, and the ones that should be moved to a Someday Maybe list. Review and update your active projects list regularly, to mature your intuitive ability to know what your limits really are. Decide immediately the next physical action required to move each active project forward (call, email, talk to, buy, etc.), and organize reminders of those actions based upon the critical context for the action (does it need to be done with a phone? a computer? at home? at the office?). Review those lists whenever you have any discretionary time, in those contexts.
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