Do you have a system/methodology or at least well defined entries/exits?
There's a lot of 'would have' and 'should have' here.
My impression is that your approach is very discretionary and subjective. That will usually not work out. Like Hilmy correctly points out you likely are breaking your rules because they ain't any good to begin with and it may not even be clear to yourself why you have them.
An example of a simple rule would be to not initiate trades until after the initial 30 minutes. I'm not saying you should use this rule. Just an example of something which is very clearly defined and not subject to interpretation.
If you have such a rule - your only job in the 1st 30 minutes is to watch the market and prepare for a trade that sets up following that.
Do you have a system/methodology or at least well defined entries/exits?
My impression is that your approach is very discretionary and subjective.
I do have a system/method but the hardest thing for me is ciphering through "noise/chop" I find.
On the longer timeframes like swing trading daily/weekly charts, my method of risk management and entries/exits are really good. I also don't overtrade since there is a lot less false signals/price action. If for example, I do get trapped/shaken out during entry- I take my losses and only re-enter if price action supports the trap/shake out. By the time I do get back in, it usually tends to trend in the opposite direction for a good amount of time.
In the shorter timeframe, I find that there are a lot more shakeouts, traps, balancing. I could go for just small moves with high leverage (ES) or bigger moves with small leverage(micros).
I think maybe the reason why I perform better during higher volatility is that there is a lot less chop/noise and I use the shakeouts to my advantage. But during periods of low volatility, the amount of "noise" is a lot higher.
For example my trading system might be like buy when ES hits a Potential Reversal Zone but look at price action/behavior that would support buyers stepping in rather than just buy because it hit a support level.
I would also like to add that having limited time to daytrade in the morning, limits my time for the actual move. I could be trading early and get myself caught in chop/balancing and when I leave for work, the market breaks out of balance and does the move that I have been anticipating.