May be you can try to fix your day or your week into parts. Two hours to this and four hours of that, or Half of Monday of this and the whole Tuesday for that.

May be you have not put in enough relax time between different doings or may be you have no "marker" for saying to yourself: "Time is out, stop and do the next you have scheduled.

When I feel trapped in one thing, I stop it by laying Cabal. That function like shutting the door for one event and opening it for another one. It takes from three to seven minutes. At least it works.

It is also possible to do three minutes breathing exercises between two "operations"

I wish you well with your planning.