One thing that I have done to help keep focus is to turn off as many notifications as possible and put my phone out of sight when I need to focus on something. The goal is to claim agency around where I put my energy. Conversely, if I'm bored and have a few minutes to kill I don't beat myself up about scrolling twitter.

You can control what takes your attention, but at the same time everything is _designed_ to take your attention. Ad blockers are an example of this sort of exercise - you can limit what tries to take your attention, but it requires action.