Sense of Urgency

After self coaching my way through buffering and idleness…I start to take action. But then I’ll reach a sense of urgency because I “have so much to do”. I’m curious how I go from buffering and not caring what needs to be done to a change in the brain of taking action but then freaking out because I “don’t have enough time” to get everything done. Its almost like all or nothing. I’m either doing nothing or I have to do everything. Help!!