You budget money but let your focus go on a shopping spree every day.

Most people track cash far more carefully than time, even though time is the thing you cannot earn back. You would notice forty dollars vanishing with nothing to show for it, but three hours can go the same way and barely register. Attention spends itself in small unwatched amounts. That is exactly why it disappears.

For two days, write down where the hours went in rough blocks. Do not judge the list, just read it. Then move one hour from whatever surprised you most into something you keep saying you never have time for.