Schedule 2 to 10 28 minutes each day (apart from your sabbath).
If you work a job, some of these are to do tasks for the job.
Whatever is attempting to distract you, table it until after the 28 minutes is up.
Do not be too hard on yourself, even if you only do 1 minute of what you are supposed to do in the 28 minute time frame.
Just keep scheduling work/play for 28 minute increments and working your scheduling. You will get better and better
at it or you may master it the first time!At least you become aware of the many distractions that you have.
Assess these distractions.
If the cause of your distractions are because of your environment, schedule 28 minutes to work on improving your environment.
Why 28? 2+8 = 10 and 10 is a number representing completion and excellence.
If you are doing 2 28 minutes back to back, take 4 minutes in between the 2 to transition into the next 28 minutes.
Try it and let me know if it helps.