What are your hacks for managing communication and anxiety issues at work?

E.g. You are being chased up on some work that your executive function has been preventing you from doing. You are scared to respond because you haven't really done it yet.

But if you fall in to the trap of "I'll do it and then reply" you end up not replying for hours and getting into trouble.

or

You are not supposed to be travelling to and from the office during core hours (10am-4pm) but when you go to book your train the only time you can find is at 2.30pm. You are anxious about telling your manager because you aren't meant to travel during that time, so you put it off. Then you forget altogether. You end up falling into the trap of only telling them on the day, and get into trouble both for the train time and for the lack of communication.

as we all know, it's not about how important the communication is, it's about managing the anxiety/rejection sensitive dysphoria.

Anyone come up with any good hacks for coping with these sorts of issues so you don't end up loosing your job...