I live in a 1-bedroom apartment, and things that have allowed me to segment much more efficiently, is (1) always writing down goals for the next day/week before stopping work, (2) putting my work computer and notes on a shelf out of sight at the end of the day, and (3) making small adjustments to my desk (e.g. rotate it 90 degrees) to make it feel different after work.

This on top of dealing with my personal struggles head-on has overall made me much happier, and I’d say more efficient.