If you want to have a productive day in your work, you might need to have a checklist that you can use every day to prepare yourself and to have the full energy in order to be productive.
There is a lot of research that found a strong relation between sleep and productivity. Also, there is another research that says sleeping less than 8 hours has bad results in human energy.
So if you want to be productive, your 8 hours of sleep should be the first thing on your daily checklist.
It should not take too much to do any activity but at least 15 minutes of body activity is enough to clear this task. Because what you actually need is something that can wake you up and get the blood flow going.
You need to have a specific time-range for your breakfast. Getting used to eating your breakfast in a specific time-range will train your body to digest the food easily.
You need to have a place (email, your previous day's meeting minutes, your calendar) or anything that can help you to forecast what you need to do for today. Then you can think and prepare your today's schedule to find time for these tasks. I suggest that you consider the Eisenhower Matrix to identify your daily priorities, it's a time management process that will help you plan and control your day's activities, and it will increase your effectiveness, efficiency, and productivity.
If it happened that in your work there are some unplanned tasks, tasks that come to you suddenly in a parachute :) try to reject one task at least every day until you control your day. Or at least delegate one task at least every day.
Try to avoid meeting when your brain is fresh. Focus on your tasks and finish them then go to meetings. You will be able to create a new and more productive way to manage your time.