Scaling Down

I brew 3 gallon batches with batch sparge. My brew day is less than 4 hours.

I could try to speed up, but, usually I am very relaxed when brewing and don’t want to go any faster.

Homebrewing is great fun but if it puts pressure on you to drink at an unhealthy rate, you definitely need to change your process. Low abv / bottling / smaller batches / split batches - whatever it takes. Some advantages of bottling: helps ration intake if you stick to 12 oz bottles; easier to keep varied stock; no pressure to empty a keg. Homebrewers are great at logging data so why not log your alcohol intake too (alcodroid app is brilliant at this). Design your brewing process to make you drink less while still enjoying it.