Although I have often been fond of making “to do” lists, with items I check off as I do them, I have recently come to see the value in making “to don’t” lists.
You simply make a list of things, including things that you should do, but that you know in your heart you will not do. Then you proceed not to do them. You can check them off as you don’t do them, but that is optional.
It is best to keep a record of your to undone don’t do items, because you will need to include these in your next to don’t list, thereby avoiding accidentally doing some of them. Consistency is a virtue.
This is an elegant solution to a longstanding problem. You enjoy a sense of achievement without having to expend any effort or spend any time.