I have the same habits /MD experience as you! I also constantly play out idealized scenarios only to realize I’ve wasted so much time, and find myself smiling/laughing or crying IRL. I am a painter and you’re making me realize that when I paint with music playing I daydream more intensely. In the last year I started listening to podcasts and unless they’re boring I don’t daydream during those because I’m interested in the content and actively listening, so that has been a really nice point of relief.

Because music doesn’t require active attention to listen to, it makes sense that this would result in more daydreaming. I don’t know that I have great advice for you but know that I am struggling with similar experiences and you’re not alone.

Perhaps in order to prevent yourself from daydreaming for too long while listening to music, you could set a timer. That doesn’t sound particularly enjoyable but I’m not sure of a different solution! Interested in what anyone else has to say.