Reclaim your attention

Get rid of internet distractions.
You can turn off notifications on your phones or set aside times of the day to check notifications rather than answering immediately.

Use screen time as a reward.
Allow yourself to use your phone as a reward for completing hard tasks.

Make sitting in silence your default activity.
Try to sit in silence with planned entertainment breaks of TV, radio, or movies, rather than switch on the TV as soon as you enter the house.

Clean your mailing list.
Unsubscribe from unnecessary websites and channels.