Something else that can help with being heads-down is medication. It's good to talk with a psych and see whether they can help.
And, don't forget to talk with HR at work if you don't think you'll get fired to see whether there is a way to reduce distractions. Many are more-than-willing to help- whether it's with buying some noise-cancelling earbuds, relocating you, letting you work from home, or another option. If it's a team member or more that is noisy or distracts you, mention that to your manager or HR.
And, don't forget to talk with HR at work if you don't think you'll get fired to see whether there is a way to reduce distractions. Many are more-than-willing to help- whether it's with buying some noise-cancelling earbuds, relocating you, letting you work from home, or another option. If it's a team member or more that is noisy or distracts you, mention that to your manager or HR.
You can go a long way helping yourself.