I just thought pacing generally applies to physical exertion, but maybe I should consider applying it also to mental exertion (i.e. sitting in front of the computer).
Sitting is physical exertion. Before I had ME I used to stand in front of my computer for hours (I had a desk I could raise and lower, so I could alternately sit and stand, which was good for my back. I ended up standing nearly all of the time). After my ME started I ended up sitting in front of my computer all the time, but that got too tiring too. Now I lie on my sofa with a laptop. Changing from standing to sitting made a big difference, and now changing from sitting to lying is making a big difference too.
My symptoms are all brought on by physical activity, so if I'm feeling well and lying on my sofa I can keep going for a few hours mentally. But if I overdo it physically, which can be just sitting to long, either at my computer or at a table at a social gathering (one hour of that can be enough), then my symptoms include mental ones (headaches, brain fog, memory goes blank). That's just me, I know other people get symptoms from too much mental activity.
If I can I always lie down 2-3 hours after getting up in the morning for 30 minutes. If I don't, the mini-crash hits anyway just like yours, so I try to pre-empt it by lying down before it happens. 4 hours of computer work with breakfast would be too much for me in the morning, I lie down after 2-3 hours, whatever activities I've been doing, before the mini-crash hits, and I keep doing that throughout the day, so I usually lie down 3 times throughout the day, and save my heavier activities for later in the day when I seem to be fitter, and just do light stuff in the morning. I established that 2-3 hours is the right period for me by noting when my first mini-crash happens in the day and making my up-and-doing-stuff period a bit shorter than that.
I've noticed recently that I am often only sleeping 5-6 hours a night instead of 7-8, so I seem to be actually getting back the time I spend sleeping during the day (edit: should have said "resting" here, it's more like heavy dozing than sleeping, and the goal isn't to sleep during these rests), which makes it easier for me to make myself lie down during the day.
I'd suggest reducing your first morning session to 3 hours and then lie down for 30-60 minutes no matter how you feel, and see how that goes. For me lying down before the mini-crash comes is much better than keeping going until it arrives.
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