I feel the same, like my work steals all my energy for the week in a day or two but need to be there because that’s how the contract said: Five days at the office, 9 to 5… and that just drains me and makes me sad.
Been working like crazy just to win an hour to go and walk on the botanic garden near the office but it’s just not enough sometimes. I agree about the brown noise because that makes me calmer and comforts me.
Love my routines and would like a better work but for now this is what I have and don’t want to let anyone down, spceially and most of all… me.
Hope you find a better schedule that suits you and makes you happy.