A notebook and a timer. That's all you need to get your hours back.
Write down what you did every hour for two days. The leaks are small, and they add up.
Five minutes before bed: one main task, two small ones, and the fixed things in your day.
Do the task you most want to avoid while your mind is fresh. The rest of the day feels lighter.
Set a timer, work on one thing, then rest for five. Keep the phone in another room.
How to Manage Your Time, with a daily plan sheet to print. Free, in English and हिंदी.