'oh well, now I can't start until the next hour, on the hour' - is a thing I've done and I'm sad / happy to see someone else mention.
And the todo list as a litany of obligations really only good as a self-directed cudgel also hits close to home. I have a vague attempt at a "bullet journal" in my pocket at all times that kind of approximates your notion of order of operations, maybe making it a closer approximation would help.
Thanks for writing this... I think I'm still in this "holy shit you too?!" phase and just starting to ease into a "now what do I do about it" phase