I don't think the problem is that you can't focus - the problem is that the reward isn't high enough. I know your post isn't money-related, but let me digress.

I don't think the problem is that you can't focus - the problem is that the reward isn't high enough. I know your post isn't money-related, but let me digress. What is the point of fixing your procrastination? What goal are you really trying to achieve? If you can't pay attention in project meetings, so what? It's not like you'll get a $100,000 bonus for doing so. If there was a $10 million gold bar in the bottom of your backyard pond I don't think you'd procrastinate learning how and going about recovering it. It would probably occupy all your attention. In my opinion the solution is to change your focus in life to things that pay out higher rewards. I.e. instead of paying more attention in meetings, do the minimum to not get fired and figure out ways to make more money (find another job, start a business, etc.). If your job is already high-paying then focus on things that are high impact on impressing your managers. If the result of fixing your "procrastination" gives very negligible long-term financial benefits then it's not really worth it. I also often don't listen to my wife - unintentionally - but it's because she often says things without a lot of substance. So it's hard for me to keep focus. I've had lifelong procrastination issues too. Maybe I have an attention disorder as well (but undiagnosed). But I have a few million in my brokerage/retirement accounts, and my own startup with millions in funding, so do I care? Nope not really. Anyways, my advice is to figure out where the metaphorical gold bars are and go after those instead.