You can try Defraggler. It'll tell you how fragmented your drive(s) are and can also list the most fragmented files. That said, I'm not convinced the gains from defragmenting are all that great these days anyway.
Why would you not?
Just run a defrag on all your mechanical drives, do it once a year.
There won't be that much changing on a steam folder anyway, yes games update, but not that often.
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