I get easily distracted, especially at my computer: Endless dopamine triggers, resistance to starting things, nowhere to put physical energy. Music sometimes helps, but the music can become a distraction in itself.
It’s early days, but I’ve been finding Brain.FM helpful: Music that’s designed to be settling. You can adjust the settings, but my favourite ones are slow overlapping tones.
They link to some research – but the only thing that really matters is whether it helps you. It may just be that putting it on has become an anchor to settling down to work, but I’ve been finding it helpful.
If you’d like to try it, this referral link will give you a 30 day free trial rather than the normal 14 day one. I don’t get anything – I just thought you might be interested. Let me know how you get on.
I don’t think you have to enter any payment details, but if you do, put a note in your diary to cancel in time if you don’t get anything from it. I bought it in the Black Friday sale, which was 50% off and there are other options on YouTube/Spotify.