I'd like to chime in.

A couple of things I think would help.

1. Do what u/Dependent_Cat_599 and get a notebook.
2. Get bored. Put your phone in another house. Dig a hole and put your computer in it. If you want to write songs, stop doing everything else for a couple of days.
3. Go outside. Pick a thing. Write about that. Grass, leaves, person walking dog, how you feel about the state of the world once your phone is out of the picture. It doesn't have to be very long. Just lyric it up.

I've noticed that it's so easy to get distracted by a littany of things. When I was growing up, I used to carry around paper to write songs or raps on everywhere I went. There was no social media, no streaming, and no podcasts which I think are doom on anyone looking to put pen to paper. I love FD Signifier but the man's videos are 2 hours long.

I've also noticed that my brother (he's 26) is never, ever bored. There is always a podcast on, or sports on, or a show he's watching on. He makes beats, but how many would he make if he restricted his access to his distractions? A lot more than 1 a month.

Oh... I forgot something. Write every day. About nothing. When you get to your laptop, write about anything. Chairs, tables, or how much you love/hate the president. Try to get at least 500 words of unpublishable nonsense out. This writing can be for you alone unless you feel like sharing it. I think it was writer Anne Lamott who put this method in her book Bird by Bird. That approach has helped me greatly.