The article doesn't mention this (nor have any of the 500 videos I've watched on YouTube on this subject), but you might find that listening to instrumental music has a significant beneficial effect. Music with lyrics doesn't work for me because I start to follow them. Music from someone long dead can be better because less inclination to pull up their Wikipedia page. Music seems to wedge a wrench in the brain mechanism that initiates distraction. It keeps the default mode network busy enough to retain focus on the main thing. Also pick long pieces of music, or auto-playing AI-based playlists, otherwise you go down a rabbit hole of selecting the next piece of music.