If you want to get your life back, read Stolen Focus. It has all these tips and tricks but it does a lot more - it explains why our focus is shot, and dissects the forces behind it.

It's much more sinister than most people suspect.

https://www.amazon.com/Stolen-Focus-Attention-Think-Deeply/d...

I was spending hours per day on Twitter, and then I learned that overusing social media rewires your brain, and you essentially unlearn to digest information in bigger chunks. This book will horrify you, and that's exactly what needs to be done.

And if a book (to listen to) is too much for you to focus on - listen to Ezra Klein's interview with the author, at least: https://podcasts.apple.com/nz/podcast/its-not-your-fault-you...