I am on this topic right now. And I believe many of the things you said has much to do with the pre-frontal cortex of the brain because, assumably (not an expert either), the pre frontal cortex doesn't involve with things we have already practiced a lot in which point it becomes an automatic process in other parts of the brain, yet is very involved into things we are learning anew. It is basically our attention center but is also the part that is involved in self control, categorization of things (there are an infinite types of chairs in the world but we still know they are chairs), emotional regulation and closely related with internal goals. When we have to do stuff that are boring and challenging to go through with a goal, this is the part that got your back.

It has been reported to be deteriorating or weakened in the modern days because corporations use what works the most to attract people, and that are of course, addictions, which are proven to damage it. So, meditation is your thing to reenforce it. Over time it will reduce the over activity of the emotional and pleasure centers of the brain, which translates to being more sensitive to what is around you but not overly sensitive that will overwhelm you.