Tracking 15 Minute Intervals

Hmmm - how about this? Find a way to set a convenient alarm (smartwatch, etc.) to signal you on the quarter hour. At that signal you are to take a mental step upward and scan whether you're doing what you planned to do at that point. Set up a time-block worksheet with a cell for each 15 minute period. Initially in each cell just note whether the answer is Y or N, and a number from 1 to 10, with 1 being not at all irritated by the alarm procedure and 10 being furious with the intrusion. That will give us a view of your possible reflexive resistance to external cueing.