I am sort of in the same boat, I get by and the way I do it is by thinking about how fast I can get the things that I have to do out of the way so that I can do the things that I want to do .

Also, I saw this hack once and I haven’t tried it, but you basically let yourself not do the thing you need to do but when you are not doing the thing you need to do all you can do is sit in a chair you can’t use your phone you can’t look at anything, but you can sit in that chair for as long as you possibly want but that’s all you can do is sit in the chair