Throwing Away Your To Do List/Monday Hour One

I’ve been working on keeping to my schedule and I noticed a lot of thoughts coming up like, “I’ve got to get this done”, “I need to get this done” and “I’ve got to finish this” which causes me to feel feelings of pressure, desperation and panic, which leads to actions that cause me to avoid and buffer. I am trying to find thoughts that would help me feel focused, motivated and driven but having trouble. Thanks for the help!