Find some middling distractions that stop you from worse distractions. I find trance music stops me from looking around, hearing and thinking about odd noises w

Find some middling distractions that stop you from worse distractions. I find trance music stops me from looking around, hearing and thinking about odd noises without taking any of my attention, and also lifting my mood (uplifting trance podcasts like Lee Harris). Control your blood sugar. This mostly means a good snack of at the very least, a piece of wholemeal toast, every 3-4 hours. No sugar, and probably no caffeine. Find the limit to your want to do something else. I can binge on Wikipedia, but then I get bored and save all the pages I have open for another time. Keep doing this and the binges will get shorter in time, in about six months I got them down from two hours to 20 minutes.