All worry in one fixed 15-min daily window — only.

Delete every recurring meeting from the calendar, and re-add only what its owner justifies in writing.

Define where your "good enough" is on a 0-100 ruler, to know when to stop.

Sort tasks on urgent/important axes and treat each quadrant with its rule.

Do not commit on the spot. Request 24 hours to think before any new obligation.

Decline any meeting without a written agenda — politely cancel and request one.