Attention deserves a budget.

Money gets a budget because it is obviously finite. Attention gets none, even though it runs out faster and buys more. Without a budget you spend it the way people spend cash in a foreign currency, in amounts that feel unreal until the total arrives at the end of the day and you cannot account for any of it.

Try naming, before the day starts, the two or three things that get real attention today. Everything else gets leftovers rather than the front of your mind. The point is not rigidity, only that the important things stop having to compete with whatever is loudest.