(Disclosure: I have ADHD, I've been using pretty much all the ideas in this article, and some others, for ages to supplement my meds.)

Perhaps you're of the minority who has discipline and self-control to resist all the modern world has to offer. Chasing dopamine hits, from net and phone distractions, is habit forming. As it has become a habit most people aren't realising how often they're doing it.

It's easier for me. I know I don't have self-control or sense of time. I set myself up to manage accordingly. I see it as setting up for success. Do you think the many who use headphones and music in office are self-restricting and should use some self-control too?

When I was working on fitness I had a personal trainer. I could have done it alone, but the extra accountability meant I tried harder and didn't skip sessions. I think everyone gets the same benefit.

Pomodoro just constrains the time. You only have to do 25 minutes of thing before you get a break. Taking breaks improves focus. Every 2 I stretch, walk away from the desk maybe grab a drink.