Call a timeout. Step away from the desk. Close your eyes or stare out a window long enough to reset.

Ask: If my future self watched me today, would they approve?

If not, you still have time to course-correct. If yes, reinforce it. Choose one deep input — a piece of knowledge or insight worth keeping a year from now. Read it slowly. Watch it without pausing to check your phone. Let it land before you move on.