Treat your energy like your phone battery at 12 percent. Suddenly you get very picky about which apps stay open.

Scarcity makes priorities obvious. When there is plenty, everything gets a share and nothing gets enough, but when there is almost nothing left you instantly know what actually matters. That clarity is available at any level, not only when you are nearly out. It just usually needs the panic to arrive first.

Try running the check while you still have plenty: if you only had two hours of good attention today, what would get them. Then give those two hours to that thing before anything else touches them. Close the rest, at least for the morning.