Sorry about the late reply. I think that scheduling a morning, afternoon, or evening for this or that activity might be really helpful for you. Create a schedule for yourself each morning or each week and hold yourself to it. See if you notice a difference. You could even schedule in 30 minute breaks to tackle the random, miscellaneous things that pop into your mind as you are working. Just write them down like you have been and then try to cross them off your list during those breaks.
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