Exactly.

Start with caring for yourself and needs.

Then choose one aspect about work based on priority. Once that has been ironed out, move on to the next and so on.

PRIORITISING: (make this a daily exercise) It might be helpful to grab a pen and paper each morning.

List off those things you have/need to do for the day. Include positive things and time for yourself too. Organise this list into three groups.

A - must be done
B - should be done
C - you can get by if you weren't able to get around it.

Now put the C's aside and concentrate on the A's and B's. Re prioritise them into three groups. Then, start with that which is harder or takes more time to do so that your day gets easier as it progresses. Don't worry about the C's if you don't get to them. Don't fall into the trap of doing what is easiest first. At the end of the day look over your list. Ask yourself, if you have on it anything incomplete, if it was reasonable to expect to get it all done. Learn from each day until prioritising becomes an ingrained habit.

When it comes to distractions, don't put yourself in the position of 'contacting' them. Practise avoidance. If the phone is a problem, put it out of sight. Do the same for other things that garner too much attention and/or are habit forming (keep out of sight of game consuls, the computer, etc. Practise good sleep hygene - none of these