How do you switch your brain off from constantly self-distracting?

Regular meditation helped me figure out what distraction felt like isolated from external forms of distraction like social media. Practicing the skill of seeing when I'm distracted, and refocusing helped me do that thing in other contexts like studying

I like to plan out my entire day in 30 minute blocks. This helps me to stay on a schedule and on task, risking a domino effect of changing plans if I don’t. I do this, for the next day, every evening before bed.