When my son lived at home and had a WFH job this is what he did a lot of the time:
Woke up 5 mins before the morning teams call at 8.45, signed in and put it on mute while he got his coffee and breakfast.
He justified this as his contract started at 9 am
Did a load of work answering customer emails, saved all the replies in a file to dole at periodically throughout the rest of the day.
He said that he consistently worked on more cases than his colleagues and it's not his fault he was quicker so why should he do more work than everyone else.
Then he'd come chat to me for an hour, play with the dogs, call his friends, then take his lunch break.
The afternoon he worked on his hobby and periodically replied to emails from his morning session and occasionally answer calls.
He knocked off early to go to the gym and signed out of work at 5.30 from the gym.
Work smarter, not harder.
I've got my heatproof hat on but before you flame me, he worked for a global company owned by a billionaire that was dodgy and unethical af, didn't care about their customers and some of the stories he told me were actually heartbreaking.