5-minute planner

You can divide your entire day into 5-minute tasks and complete so much more than with your usual time table.
First step is to write down everything in a spread sheet what you usually do during your day - including entertainment, food breaks, everything that is happening.
The best thing is to just write all those things down while you are doing it, so you can have the best overview of your activities.
If you can use some sort of an app, great, if not a good old fashion paper and pen will do it.
After you finished with all that scribble job, you can spend some time thinking how those things affect you and do they contribute your daily, weekly, monthly, yearly and long term ... goal.
If some are just there to waste your time, lose them, if you like them nevertheless but they are pointless, assign them less time...