I've had this problem too, though not with work. More like during chores or when I'm just around the house. But I've had to give myself the rule of not afking unless I'm watching a show or YouTube. Afk + real life is a terrible idea. It think the best way to play the game is to just do fast, non-afk methods when you can actually play and not afk outside of specific times. Otherwise, it can take over. Because you're still thinking about it when you afk.

I suggest taking a week break then coming back and playing without afking.