I recently rendered some orthos and I switched my scene world from my nebula hdr to just a grey background to get even lighting all around. Now when I switch back my sun lamp is acting strange and I have no idea what's causing it. It's like I accidentally messed with an exposure setting that only affects lights, emissive materials don't seem to be affected.

The next thing I'm going to try is just to append everything in a fresh file. I have no idea what to do.
This seems to only be happening in cycles, eevee seems fine, but I don't use eevee.
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Wow! You're living in an alternate reality! I hope this doesn't happen to you again.
It's funny, when I was more active and 2.9 came out and changed everything it was easier for me to adapt because I could tell when something was different. Then I had to take care of other priorities for a while. Now I'm trying to get back into things and all of my muscle memory is still mostly with pre-2.9. (Or was it 2.8? See? I don't even remember that!) Now if something doesn't work I can't tell if it's because of a change or because of faulty memory.
Various Work: U.S.S. Constellation - Matt Jefferies Concept Shuttle
I have nowhere near as much experience with Blender as you do, but the last time I did anything serious with it was 2.8, and I can tell you that a lot has changed. So much that I thought I was going bat**** crazy trying to remember basic stuff, only to realize that I was remembering it correctly, but they changed things. I was messing around with it again the other day and it took me a long time to get a basic ST saucer shape.