Close all internet shops tabs, find yourself a nice chill music like Erykah Badu or some ASMR record, measure your time (I use toggl) and have your tasks for today well planned. And set yourself deadlines. Short deadlines. When you fail to fit in one, you get to punish yourself in a mild way. When you do your tasks on time you get candy :D or some other shit like a good coffee or go out somewhere