I found a pomodoro-type tool on my laptop and it's useful with it's gentle nudges 4x per hour. I get an audible readout of the time every 15 minutes. You may even have heard it on the call today. The trick here is to just be reminded that my time is valuable. The clock timer gives me a mental visual to evaluate how I just spent the last 15 minutes or the last few sections of time - and adjust if need.