if you are asking it here, I assume you did some online research too and I believe that you already know all the solutions. For most of the people the problem is not sticking with these solutions and not being patient enough to get the result.

I’m married, above 30 with a lot of things going on in my life. And often my co-workers make joke about me going into ZEN mode when working.

Don’t look for a magic tricks. It is as simple as you hear from everyone. You just need to be patient and stick with them long enough for your brain to get use to it.

I’m careful about eating and sleeping. Having enough fun. I put my phone away while working and resting. I use Pomodoro technique to make sure I have enough short breaks and I have a goal. And I know very basic of meditation breathing technique (learned literally in 30mins). I only drink one cup of coffee on the morning and one cup of tea on the afternoon.