Attention is one of the few resources you can spend without noticing the transaction.

Spending money leaves a trace. You feel the transaction, and later you can count it. Attention leaves no receipt. An hour goes and there is no moment where you noticed paying, which is exactly why it is the easiest thing you own to lose entirely without ever deciding to.

For a few days, note what you were doing when you look up and find time gone. You are not tracking to feel bad about it, only to make the invisible transactions visible. Once you can see where it goes, redirecting it becomes far easier.