This looks really useful, thank you!
I know you don't have all the answers (none of us do otherwise we'd be unstoppable), but I do have a question for you:
In regards to always trying to time things on the hour, do you have any specific advice regarding bed times? I always find myself saying "Ok, going to bed at 1am" and then it gets to 1:14 and I see the clock and I'm like "Oh well, guess I'll keep busy until 2am then go to bed" and then I start getting ready for bed at 2am and I don't fall asleep until even later...
I already have some bedtime alarms set, but I can never follow them because I'm always so focused on finishing whatever I'm currently doing.