I've been doing well with pomodoros, I customize the time lengths to fit my current focus level. Ambient videos and lofi work for tasks where I need to use words, longer commentary videos and such for tasks that don't use words. I normally keep my phone away from me and a digital sticky note open to write down distractions that pop up in my head that I don't want to lose. It's not perfect but it's been a good help most days 😅