Do you find sometimes when you visualise the coming day you have it divided into two main slots- the time you are going to be at work and the time you ae going to be at home. What about the amount of time put into planning those slots.Do you actually write down how you are going to fill those slots. To give some structure I find it useful to use the three stone , sand and jar model.
List three important things you need to do in each slot. More than three, it can become overwhelming just like if you are trying to fill the sand before the stones. The idea is to prioritise, do the most important things first. We need to get the stones into the jar followed by the sand and not the other way round.