For me, I find that if I'm having trouble focusing on a task (or even just getting started on a task) that putting on some classical music, or sometimes maybe soft rock or acoustic rock, that it helps me at least get started. Also, sometimes taking a short walk helps. What do you do?
I just do it. Sometimes, i hve to wait until my grandson carries something upstairs or downstairs for me ( like the Dyson vacuum - too heavy for me) and sometimes I have to reschedule tasks, but mostly I just do it.
There are so many distractions today. I find that I just have to focus and get to it. Put everything else out of my head and do it. Everything else is just a distraction for me if I try it. A lot of the time I write a list of what I have to do. It helps me.
I always have something to do, I never stop doing things. I just move organically from one task to the next. Things that must be doen by a certain time get put in my electronic calendar, and I get them out of the way ASAP. Posting here is my coffee time.
Ah yes, so bad that I enrolled in a procrastination class about 30 yrs ago. I was given advice and direction to read this book and that book. Rationalize and attack my false beliefs etc., etc.
Eventually, I decided to do the dishes or whatever incrementally. THAT was the secret to my success. It is a lot easier to commit to small doses. So simple, so pragmatic, so me.
I tend to want to read all day, so I set a timer. I read for 45 minutes, then do a task, for example, empty the dishwasher. Then I read again, etc. It sounds silly, but if you live alone, there really is no reason to keep to a schedule. It's hard to clean your house if you know that you don't usually invite people over. This way, my house is reasonably clean, and I also get up and walk a bit instead of reading for hours.
Stepping right away from it by maybe going out first so I see it with new eyes.
Lots of caffeine and loud, energetic music. Soft music makes me sleepy.