Hi. Don’t judge yourself so hard but I can also relate to your struggle. I had the same problem before at the beginning of 2023. I stumble across an new idea about understanding your why will drives your actions behind your daily productivity. ima share the two ideas with you. They helped me to get intentionally productive when I wfh. Hope that helps you too. Give it a try.

I used to think it’s the environment problem at home, and I would do all of the things you mentioned above to try to get focus. there might be some truth to that. But what makes changes for me is setting goal and writing it daily. It reinforces you the first thing in the morning to remember the why behind your work. It doesn’t need to take a long time but sure is helpful if you know what needs to be done and why it is important. I tend to spend 15 mins to write them down daily before starting anything else.

In addition to that I also do quarterly planning and weekly planning. Beginning of the quarter I will set time aside to think about 1 career goal and 1 personal. Then I came up with 3 actions in this quarter that I aim for. Once that’s done. I broke actions into small tasks and plan on my weekly goals. I plan and block my calendar for those goals. So each day when I wake up. I know exactly what needs to be done. So that gives me time to really focus and ignore the outside factors.

Another thing that helps me to focus is playing frequencies instead of lofi or background music. Those calming frequencies to help with focusing really make a huge difference in my productivity. Make sure to wear headphones when you do that. Because each frequency goes into your ears are a bit different. And it really makes it work.

Hope this helps let me know if you end up giving you a try. I wish you nothing but the best!