There is a quote from Late APJ Abdul Kalam, which working professionals seems to use and put in practise too often, "Always leave office on time." That goes on to say,
"A person who stays late at the office is not a hardworking person. Instead he/she is a fool who does not know how to manage work within the stipulated time. He/She is inefficient and incompetent in his work."
Here are my two cents if you had wish to follow his saying and still be productive.
1. Make A List
Agile is good, WBS are good, but on your personal level you should always have a list. A simple bulleted list, you make on your notebook, apps or NotePad.exe. But always write it down, no matter how better you think your brain is. And... put a tick, or cross it out when it is marked down. Let it be there for sometime before you trash it - it somehow motivates you to follow on.
Recommended App: Google Tasks
2. Put Your Devices In Sync
So you got this desktop where you do your work, and then you got the Macbook to carry around and that shiny Nexus in your pocket. And just add an iPad for the sake of it. Add the no. of devices and see productivity that is suppose to increase, get out of the window.
The best way to cope with this is to keep the devices in sync, at the best you would want to sync your emails, contacts, documents, notes and code?
3. Make Your Phone Sleep
Damn the notifications! So you are writing your code, or feeding your baby and ding, and there turns your neck, and there you clicked on Reply, and there you are typing your heart out. Ok, so now, what was I writing in the code?
Make your phone in Sleep Mode, and put it down face first on the table. You can may be pick it up every 2hours and check what you had missed, but keeping it on and in front, or keep it in your pocket to tickle you every now-and-then will definitely take away the productivity, not add to it.
4. Put Everything in Place before You Begin
Getting everything in order before you even begin is work half-done. It could be as simple as keeping your coffee and water on desk, to making sure your graphics, designs, icons, web services documents and so on are in place and in one easy folder. Waiting for your design asset to download from company server or looking around in your files to see where is that SQLite structure will corrupt your work-flow and set you back.
Also, open the URLs which help you with work in your browser, and even the software that you occasionally use to get the work done. For me it could be Terminal, MySQL admin, Blasamiq, a Passwords file and so on. They are as close as Command-Tab (or Alt-Tab).
Having a To-Do is good only if you also have the ability to add the tasks you jump into, into it first. Now, here you are designing your ERD and there you have a request from your HR to fill your employee information sheet. Basically leaving your task and jumping to another will put you in the Never Ending Work club, so whenever you get a new task while you are already working on one, and which is not extremely life-and-death situation, add it to your To Do list. And continue with what you were already doing.
So if you follow the above tips you can always leave your office on time and not feel guilty about it at the same time.