My forcing function was external. I was getting randomized by a lot of tasks and I felt I wasn't getting anything done. So I started to break down my day into 3

My forcing function was external. I was getting randomized by a lot of tasks and I felt I wasn't getting anything done. So I started to break down my day into 30 minute chunks. This got the feedback loop of seeing things get done going. I also started to take notes about projects, other teams' working, notes from internal documentation etc. This has allowed me to retrieve some things super quickly to the point my teammates have been amazed. Another way to get the dopamine hit going. Long story short: my brain is a primate, it needs dopamine hits, find a way to make your intended behavior give you dopamine hits.