> Eventually you will not feel like "I have no agency over my own life".
The fact that you have to resort to an excel spreadsheet implies that you have no agency over your life. People with actual agency over their lives don't have to squeeze a few minutes for themselves no more than a wealthy person has to search between the cushions for pocket change.
I disagree, but even assuming you are correct there, I think there is a roadmap. The key is to get some wins under your belt. It's like getting fit. Don't try to run 10k from sedate lifestyle. Try to walk 2k with a couple of jogs along the way.
The fact that you have to resort to an excel spreadsheet implies that you have no agency over your life. People with actual agency over their lives don't have to squeeze a few minutes for themselves no more than a wealthy person has to search between the cushions for pocket change.