[annie_muss]

It's a lifelong issue. You can improve but it will never be easy. You don't go to the gym once and say "Ok, I'm fit now!" and it's the same with ADHD.

Are the distractions internal (thoughts) or external (notifications, other people etc)? Try your best to remove or limit external distractions.

For internal distractions, try to notice what is triggering them. This is much harder than it sounds as internal distractions are often based on patterns of thought that we've had for years. The first step is simply noticing and naming the distraction. Example: "I open up my email client. I see 20 unread emails. I feel overwhelmed. I switch tabs to a news website to take my mind off the feeling of being overwhelmed."

Once you can name these feelings you can practice spending more time with them. Instead of following the distraction, take a few deep breaths. Notice what happens to your aversive feelings. Do they get stronger? Weaker? Stay the same? Just like someone working out, feeling the burn and continuing the exercise, you can have these negative feelings and still do the task.

When you've finally got the hang of noticing the feeling and pausing to acknowledge it you can finally start the task. Focus on starting it not finishing it. Small chunks, acknowledging progress and managing your emotional state are the name of the game.