Having a meter long daily to-do list kills you with expectations. Not having the list on paper, but still adding to it on your mind is even more stressful.
To stop the war between expectation and reality, let one of them give up.
You can better manage your expectations than sustainably create 5 additional work hours in your day and be on top of your game during them.
So, list out all of your expectations for the day. Cut 80% of them. Then cut again. Now you have one thing to do. Performance anxiety and overwhelm are not a factor anymore. You can focus and actually get a chance to get it off your plate so you don’t have to consider it again tomorrow.