I just wanted to circle back because I finally had a chance to try that routine you mentioned, and it actually helped more than I expected.
I kept things simple and started earlier in the evening, then stayed consistent for a few days instead of changing everything at once.
It felt less frustrating once I stopped trying to make it perfect right away.
I also moved a few things around on my desk so I would stop getting distracted every five minutes, which sounds minor but made a real difference.
By the end of the week I felt a little more settled and much less scattered.
I am still adjusting parts of it, but now it seems manageable instead of annoying.
If you want, I can send over the short version of what I changed so you can compare it with what you are doing.

I meant to answer sooner, but the week got away from me and I wanted to give you a real reply instead of a rushed one.
I did end up taking your suggestion, and honestly the smoother approach worked better for me than the strict plan I was trying to follow before.
I started leaving a little buffer between tasks and stopped expecting every day to go exactly the same.
That alone made everything feel less crowded in my head.
I also put my phone in another room for part of the afternoon, which was uncomfortable at first, but then it became surprisingly peaceful.
It turns out I do better when the day has some loose structure instead of constant adjustments.
I am still figuring out the best version of it, though now I feel much more steady and not nearly as reactive.