There are plenty of processes and methodologies to improve efficiency and reduce waste in digital production!

1. automation - API's, scripts, build pipelines, LLMs
2. standardization - templates, checklists, scheduled actions, routines
3. quality control - tests, CI, peer-reviews
4. ergonomics - single-task UIs, emulate devices in software so you don't need to switch between physical gadgets, no wasted clicks, use keyboard shortcuts, macros, don't touch the mouse!
5. continuous improvement - team retrospectives, root cause analysis, daily stand ups, team operating agreements as a living document

LEAN, Agile, Scrum, Khanban are all widely adopted systems of streamlining production of software, content, media, etc.

anyone observing me would have to conclude that I'm basically the exact opposite of efficient.

sounds like a "you" problem

Everything in cyberspace is trying to steal your attention. You have to actively resist and put measures in place to "improve your workspace".

Computers are a bicycle for the mind. Part of the reason there is no standardized blueprint is everyone's mind works differently. But if you're feeling inefficient while harnessing your computer, you should try identifying the wasteful motions you make on a daily basis and look for ways to improve.