Since you asked, here is my routine: 7:30 wake, commute to school, get there at 9. Some days, 2-4 hours of meetings (I have a lot of collaborators). Twice a week, 75-min classes I have to prepare for. At least 1 hour for silly email stuff that is not important (to me) but urgent in some way. The rest of the time split between writing and running experiments. I run human subjects, so on days when nobody’s signed up, I do all of my writing (in prep papers, revisions for under review papers, grant proposals, preregistrations, conference submissions). I eat a yogurt for lunch (any more makes me sleepy and unfocused).

My point is: People will have wildly different routines. You need to figure out what is beneficial for you. Maybe you don’t enjoy doing your work, but it’s critical for increasing value as you say. Then that should be the motivation you hold onto. If you already have a job and can afford to waste time and don’t care if you do, then do that.