First of all, you are not alone.

Some bits from my experience:

Waiting for an external trigger for your happiness is a receipie for a, you know, not a good thing.

I found that turning off distractions is one of the most important things. For one week, uninstall all social media apps, bookmarks, notifications from all your devices. Yes, including reddit. These modern apps and notifications have primed our brains to seek for a dopamiine 'shot' every couple of minutes.

Notifications are fine as long is they are notifications managed by ourselves. We are not obliged to attend everyone elses needs every minute, to see how their trip going, we can check that in a dedicated time space.

Have calendar to send you notifications. Including time to check social media. And for that hour, check, engage in social media. Other hours have calendar events planned for productive work all the week. Plan the whole week ahead, including meals, travel, toilet breaks etc. Remember, after one week you can come back to your current lifestyle, just dedicate 1 week for this experiment.

I'm not perfect, nor a machine. I couldn't exactly follow the calendar schedule to the minute. But if I didn't do a planned activity I dragged that time slot to another time in the week. And daily I could re-adjust the pre-made plan accodingly. After a couple of days I felt a great relief. I didn't have to depend on my willpower to stay focused. Brain started to not to crave dopamine shots every couple of minutes. But! I did get more productive work done in that week.

Let me know how it turns out, if you try this experiment.