So, simplistically speaking, you need to . . .
1- Make time for TRACTION
You must time-block sections of your daily schedule to focus exclusively on your primary task at hand. It can be for 30 minutes or 5 hours; the duration depends on what you want to achieve during that session.
One such mechanism you can apply to implement time management is the Pomodoro Effect. If you need guidance on how best to manage your time scheduling, the process is discussed in detail in the BYDB mastermind program.
2- Master your INTERNAL TRIGGERS
Start by being aware of what prompts you to look for distractions. We all have a natural tendency to alleviate boredom, stress, fatigue and anxiety.
You need to acknowledge what triggers you, and actively confront it.
I find that often the most practical solution is to schedule timed breaks intermittently to inhibit these triggers.
3 – Manage your EXTERNAL TRIGGERS
Identify every potential influence that can trigger distractions, and eradicate them – even if it’s only for the set time that you’ve blocked off for your specific task.
This should include shutting down your social media, email software, and internet browser. (Unless you are working on the internet; in which case, you must close every tab that isn’t necessary for your task).
You also need to put your phone on silent to remove all notifications and calls. Ideally, you should rather put your phone in another room – it’s mere presence is a distraction.