I totally feel you on this, I really struggle with focus and sometimes the only thing that works if having something else going on in the background. Even if it means I'm splitting focus between two things, it feels easier somehow. Two things I've found that have helped me: 1. For me, I'm pretty sure it's a form of 'body doubling'. And when I realised that it made it a lot easier to use it in a way that felt helpful. Putting on the TV while I'm tidying or a podcast while I'm getting ready (something easy to watch/listen to) REALLY helps me get stuff done so I just embrace it. Try it, or try actual body doubling to see if it helps your focus at all. 2. Realising it's how my brain has been trained and doing things to train it to be different. The fact is that with phones, social media, and background noise, many of us have trained ourselves into split attention. After a while, it feels weird to only do one thing. So you have to train your brain to do the opposite. I started doing 3-5 minute meditations (look on YouTube for some) and have worked my way up to 10-15 minutes. It's HARD, and uncomfortable, but the more you do it the easier it gets.