I think all of the comments are very helpful and are tactics I’ve used quite successfully to manage similar difficulties. But I wanted to add that your symptoms

I think all of the comments are very helpful and are tactics I’ve used quite successfully to manage similar difficulties. But I wanted to add that your symptoms are also consistent with ADHD without being sufficient to merit such a diagnosis in and of themselves. There are (some, controversial) indications that ADHD is over-diagnosed in male children and young adults. Less well known is that it’s likely under-diagnosed in women and older adults. I was diagnosed as a child, had that diagnosis hidden from me and only began treatment in my 40s. The impact was life changing. Everyone is distracted sometimes; everyone has specific tasks which reliably confound concentration. Neither is a sign of ADHD. But if your knowledge of the condition is very general you may benefit from a deeper review of the condition and, perhaps, a professional evaluation. Or, you know - maybe just a kindle and some more captivating books.