I had this problem too, my "fixes" - proper sleep - walk for 30 minutes before my "grind" - plan my three work items the night before. - no alerts (mute pho

I had this problem too, my "fixes" - proper sleep - walk for 30 minutes before my "grind" - plan my three work items the night before. - no alerts (mute phone, email, slack, etc) - grind. The hardest parts are just not getting interrupted, by internal or external forces. Sleep and walking help your brain. The list keeps me on task. It took years to work back to be able to "grind" for just 3h.