I bought a “dumb” watch a month ago and one feature has made a wonderful impact on me. The watch has an hourly chime feature. A gentle tone plays once an hour on the hour.
When the tone goes off it gives me a reminder to be mindful of my time.
It stops me from drifting through hours, without thinking about how I am spending my most valuable resource. The tone makes a change, and so too I make a change if I want to.
For example, I will be watching YouTube and the tone chimes and makes me think "Is this how I want to spend my time right now?" I can then decide to do something else.
The watch is a cheap Casio digital watch, the Casio W-217H. The battery lasts for ~7 years. There is no thought required to use it, it is always there. It is a simple tool. The lack of "smart" features means I am not switching from one distraction to an equally distracting phone or smart-watch. I make a conscious choice instead of an unconscious one.
Cue, Behaviour, and Reward. Maybe I am Pavlov's dog, but it works for me. My rational self in the past is training my involuntary self in the present. Do I consciously make the decision to waste my own time, I do not think so. Now I have an additional tool to do the things that matter to me, and avoid the things that do not.
Would you find an hourly beep useful?