I saw this post and realized I'm going through this.

So this response is for me. You can take and modify it to fit your needs. I'm rooting for you.

1. Outline what you do at work and see what can be offloaded, dropped, given to someone else.

2. Make some if-thens. (Google up implementation Intentions)

3. Return to personal hobbies. Oddly enough, I actually have to carve time out.

4. Find ways to spend more time outside of your work environment. Bonus if you can take your work with you. Going on a walk while catching up on a work recording, or going to the park and cleaning out your emails, or have a meeting in a coffee shop.

5. This one is the biggest for me: I find myself frequently scrolling through news/social media. This habit of seeking instant distraction can be more mentally draining than recharging. Replacing this behavior with a healthier hobby would be more beneficial for my overall well-being.