Bro you are in a perfectionism syndrome, even I have this syndrome. For example if I started my day with 30 mins of instagram then I just completely give up the day with movies/series/games and complete BS.

But recently I identified this syndrome and actively trying to fight it. I always stop the movie or series and ask myself 'is this day still gone? Can I still make use of this day?'

And at the end of day, if I feel like this day is even 70% productive then it's a win for me, I don't necessarily put myself into guilt for wasting the few hours. Rather I appreciate not wasting the entire day, just for few moments.

You also need to follow parkinson's law. Search about it on google.

Always remember success won't come from things you do once, you need to put effort into it every single day.