I've been reflecting on how the last few years have been going for me, regarding my tendency to have no structure, no consistency, plenty of burnout, and no job lasting longer than a year and a half, and have consequently been reversing course on what you describe, especially now that I have medication. Long, long before I had an ADHD diagnosis, I struggled with the same pattern of working intensely for whatever amount of time it took to get any arbitrary thing done, and with the impulse to get up and do something else, watch a video, or check the news. Naturally I came across similar suggestions, just embrace the impulses a bit. But there are too many traps and too many addictions that we all just take for granted, and don't take seriously enough.

So, I've been going in the opposite direction, and prioritizing the things that I feel are important, including finite but not periodic windows of arbitrary entertainment, and a cutoff to my work day; I'm essentially experimenting with aspects of deep work and systems thinking. The phone stays out of sight or completely off unless I'm expecting a call, or it's scheduled downtime, and the rest of most days are spent deliberately on things I get the most value out of.

For things like laundry and basic chores, I just don't consider those distracting, and have been batching them at the beginning or between periods of focus during the day. They're not distracting because they don't necessarily take me out of any state of immersion. I'm still thinking about the code or decision or whatever, whereas an email or text message or internet argument fully put my brain resources somewhere else.

Any videos I need are mostly downloaded for offline viewing beforehand, articles saved to pocket, but realistically I never read them anymore, and most break time during focus periods is an actual book or silence, not for the purpose of productivity, but because I want to read books and the way I've been living hasn't enabled me to have the space to focus on them. One chapter at a time. Any random ideas or searches I try to just note for later. Sometimes I revisit them, sometimes not, it usually doesn't matter.

It's also not worthwhile in my opinion to measure short term progress, so in terms of how these systems work for me, I'll see where I am in a few months or years, assuming the specifics will change gradually.