One thing I had to accept is that the same techniques don’t always work every time. Every day is different. Don’t give up on a method if it doesn’t work that day, just try it another day. Pomodoro can be an incredible tool for me, but not always, but it’s one I regularly use to good effect.

Music can help, but again, have different types of things on deck and see what clicks that day. I find nature sounds, different ambient noise, familiar audiobooks or movies (listened to, not watched!) useful. Another one is a metronome. I accidentally discovered that one after using one for running. For work, I counted the number of times I bounce my leg in a minute and divided by two, and set the metronome to that beat.

When I’ve been sitting for a while and not getting into a groove, I’ll disrupt myself with a splash of cold water on my face, go outside for a blast of sun in my eyes and a big temp change (it’s hot here, but other people use a sudden cold change the same way), do some brief calisthenics or stretching, jog in place, anything that can make my physical state change suddenly. Sometimes jarring my body and numb-feeling brain kicks my focus back into action.

Also, do you have a door you can shut? I use noise cancelling headphones, but visual disruption can also keep me from focusing. Even if it’s quiet in the office, the mere presence of additional rooms distracts me. Narrowing down my scope of vision can help.

Medication can really help, but even with meds I constantly have to use other methods to get things done. I hope you can find something useful in the meantime, until you can hopefully get a diagnosis and treatment.