Distractions keep killing my focus — how bad is it for you, and what do you actually need to stay on track?

Lately I’ve noticed distractions eat a huge chunk of my day.
When I sit down to work or study, I’ll often grab my phone “just for a second” and suddenly 20 minutes are gone. Other times I wander off, check messages, or just zone out completely. By the end of the day I feel frustrated because I know I could’ve done so much more.

I want to get a sense from this community:

• How badly do distractions impact you (mildly annoying vs. completely wrecking your focus)?
• Have you found methods that actually stick long term (Pomodoro, apps, physically removing your phone, etc.)?
• How determined are you to fix this — is it more like “nice if possible” or “I’ll do anything to change it”?
• Do you also feel there’s a need for simple health reminders while working (like standing up, drinking water, or not staying up too late)?

I’m doing some early research into focus/productivity struggles because I want to really understand what people go through, not just guess. I’d love to hear your experiences and what you truly wish existed to help.