do you have some hygiene or routine ? like being offline while working ?

I do a "lot" but it's noisy, stretched thin and confusing, which I want to describe as "few".

I use the 'two computers' trick, but have it simplified to 'two screens', one for work and one for other stuff. Just getting up and changing screen is enough of a mental barrier to keep me on point.

I noticed that some times, but so far the most efficient trick was a ISP black out. Having no internet changes my brain chemistry by a wide margin.

Hehe, I can see a market for a very unreliable ISP ;)

I foresee a luxury market where you sell absence of product as a feature.

I block many sites myself, even HN at times. I don't use any feed based apps either, instagram/fb/tiktok etc. I have had Instagram, I ditched it when they switched to infinite interest based feeds instead of just my friends.