A small update: I’ve been getting up at 7-7:30am several days in a row and immediately starting to work. No shower, no breakfast, no overwatch, no random tasks, just work.
I noticed that a) I was feeling better about work, b) I was feeling more productive, c) finishing work at 3pm feels good, and d) I was feeling better about going to sleep at 10-11pm. I’ll try to do this more often.