I realize that's also a personal problem - poor time/resource allocation - not allocating a proper amount of time/energy to work vs. personal projects.
However, I can say, doing a full time, involved job and giving it all my attention tends to use up all the cycles. Is that true for other people too?
One thing I've been doing for the last 2ish years is having side projects that are really far removed from my work. So for example a lot of my work is infrastructure automation and related problems, so I've been doing some side projects learning basic electronics and hacking on microcontrollers. Figuring out why my I'm getting weird readings on a temperature sensor is a great break from figuring out why my load balancer didn't do the right thing.
Just connecting the microcontroller and turning on a LED light is satisfying sometimes. Right now I'm in that cycle where I hesitate to look at screens after work.