I listen to music to help keep me on track. Or I'll have a TV show or movie I've seen 500x play in the background.

I use sensory objects. Especially outside the house. Like an amethyst I have has rough edges and I'll gently rub my thumb over it. Or I mess with my lanyard in my pocket.

The best thing for me was to memorize a song by Sam Garrett it's basically singing "ohm shri Lak Shmi maha devi namaha" over and over. But because it's in a different language I focus on the words without getting distracted and it's like a fidget toy for my brain. And I don't have to turn on my phone to access it if I just can sing it. It has saved me from falling asleep at the wheel, and from spiraling into negative thoughts while doing mundane chores. This mixed with literally telling myself "one thing at a time." I tell my kids too, "when we start something we finish it, then go to the next thing."

Music, lists, alarm clocks and my phone calander. All my helpers to get me through the day