This may be surprising as an answer but….just stop I swore off TV for about ten years. Didn’t really miss it. Had watched a bunch before. Wanted to focus on ot

This may be surprising as an answer but….just stop I swore off TV for about ten years. Didn’t really miss it. Had watched a bunch before. Wanted to focus on other stuff so I cut it out. Same with video games. It doesn’t sound like listening to podcasts/YouTube while working is adding anything to your life. So….don’t? Go cold turkey on it. Pick some music instead to replace it, I find classical or brain.fm are good companions Literally 100% of the efforts I have made to “manage” information consumption have failed. In the presence of compulsion, cold turkey is the only thing I’ve found that works. I can now watch TV as a social activity or play Nintendo occasionally. Relationship to both changed and they aren’t compulsions as they were. That can happen with time. With a lot of time. But right now just stop. Ask yourself why you would even multitask in this way when multitasking is known not to work? The only times I listen to podcasts while doing another activity is when it is truly mindless, like cooking or cleaning. And maybe find new work. The space you gain from not filling your brain with chatter could let you figure out a path here