[CodeWriter23]

This is what I do. I use a canary pad and I write down specific actions needed. When I complete actions, I cross them out in red. When I get distracted, I look at the pad. I sometimes gamify it a bit, like cross off 3 items then I can play a game or similar.

Also, I have a special DNS set up in my router that shunts certain sites to localhost.

Couch time is a good suggestion. Any therapist worth a damn is going to tell you to walk 20-60 minutes a day, eat right, and supplement B and magnesium at a minimum because all that exercise and nutrition will minimize the funk. And yes, I do that too.