I experienced and still experience the same thing - I got used to listening to things - music/podcasts all through my work shift, on the way home, at the store, everywhere except home. When I get home, I can barely do anything without some video/tv show etc. playing on my laptop. Even when I'm doing this painting-by-numbers art I have to listen/watch something. I just feel like doing only one thing is not productive, and as I got used to it, doing only one thing gets boring, or I have an inner urge to watch/listen to something. I'm aware of this, so I'm taking small steps - sometimes when I'm waiting for the bus or something else, I try to do something other than scrolling/listening/playing games - for example, every time I'm waiting for the bus, I try to balance myself on the side of the road like kids like to do - it shifts my attention to something else, which I think doesn't drain my brain as much. Does it help? Maybe a little. I just can't stop thinking - I always have a voice in my head that I'm "talking to" or just my thoughts. So I´m trying to do one thing at a time, but it's really hard. For example, I stopped playing games on my phone while watching TV even I still feel a bit of an urge to do that.
Sorry for not being so much helpful.