Put unassigned time in the calendar on purpose. Not as a gap that might survive, as an actual appointment, because unplanned work always arrives and it has to land somewhere.

Feeling bad about being late is a consequence you can talk yourself out of in about four seconds. Telling a friend you are buying dinner if you are late is not.

One way to hold the whole thing: you feel now at full volume and later almost not at all. Putting things off, saying yes too often, spending, jumping in. One pattern rather than four separate faults.

When the panic finally shows up, take it as news about the past rather than a call to action. It means the good options went a while ago.