Dopamine detox. Cut caffeine, porn, social media, unnecessary screen time, etc cold Turkey for 7 days. Hard - and temporary- but will give you a glimpse of what your focus COULD look like if you change your lifestyle.
100% this. You can’t pump your brain up with high-dopamine inputs for hours each day and then expect it to settle for relatively low-dopamine tasks like reading, hobbies or work. Your subconscious knows there are high-dopamine alternatives and will constantly scan for/switch focus to them, foiling your efforts to focus on anything else. This isn’t internet bro science—read Dopamine Nation for the empirical foundation of this line of thinking.
So, it means I have to make my life so boring that even work will seem appealing? I think I might prefer to stick to my entertaining distractions then...