There's an old saying in management: what gets measured gets managed.
If you're serious about changing a habit, it pays to put laser-like focus on it. That means, among other things, orienting as much of your behavior around it as possible. Working from a context list is a very different habit for most people, so cultivating the habit of looking at the list after finishing a task and before starting a new task takes very deliberate effort.
I'd be boringly pedantic about this. I'd resolve to keep a list of each task I do for, say, the first three hours of each work day. Write down each task as you complete it, then turn to your context list, pick another, do it, and write it down. You want to reinforce this process by paying attention to it and not doing what comes naturally to you, which is what has always felt comfortable despite it not serving you well. At the end of the three hours, reflect back on how the exercise went, what obstacles came up, where the process broke down, how you can adjust your approach to be more consistent.
You also want to remove passive barriers. Keep the context list close at hand -- next to your computer or wherever you're actually working. Shut down your browser and work on one task at a time. Keep your desk spotlessly clean, with absolutely nothing on it but the tools of your work and the materials associated with only your next action.
You can enlist outside help -- an accountability buddy that you check in with by phone at the end of the day, say, or you can post a status report here each week with the details of how things are going. I don't know HasselBot, but I like the idea -- anything to which you feel accountable helps.
You want to keep this new habit foremost in your mind and orient your focus around it. That means building behaviors and systems that redirect your focus back to the new habit and away from distractions and old habits. Measure your progress in writing frequently, and reflect on what's working, what's not working, and what changes you need to make to fix that which is not working.
Affirmations are good, but doing something concrete is better. Reviewing is good, but even better if you formulate metrics, write down results, and draw written conclusions. Resolve is good, but writing down an action plan is better. Identifying failure points and reformulating the plan is better still. A list is good, but a checklist with checkboxes to actively check off is even better.
