I've found myself routinely judging the thing that I was doing in the moment. "Oh, I should be working on x right now..." is an all too common internal dialog. The self criticismi, or worse yet shame that has come from that is not helpful.

That is not to say that you can't decide to stop what you're doing and do something different in the insuing moments, but the here and now is exactly that, the here and now.

That is why I've adopted the attitude that I am always doing what I am supposed to be doing.

Try it. if you're like many, you'll find it liberating.