The book “The Distracted Mind” is a pretty good overview of the science behind this. In terms of how to alleviate distraction, they recommend taking restorative

The book “The Distracted Mind” is a pretty good overview of the science behind this. In terms of how to alleviate distraction, they recommend taking restorative breaks like walking in nature, standing up, making tea, etc. Even looking at pictures of nature can be effective. If you can substitute these breaks for the constant need to flip over to some other novel stimulus, over time you can build up your attention span. (Also, for me, I find meditation can really help build your focus over time. You can start with concentrating fully on your breathing for ten breaths, and work up gradually from there. Even a few very “mindful” breaths can be very effective.)