Admittedly we have trouble focusing because like you we have our families, friends and business associates pulling at us constantly. Even when going camping with friends and family we were still on our phones. One day one of our friends suffered serious health complications brought on by stress and workload. This was our wakeup call to change.
At first we tried “motivational techniques” to relax our minds and become self aware but eventually figured out we needed more structure so we decided to identify options we knew would help us focus on being in the moment.
When we rediscovered reading for pleasure, coloring and problem solving we found we were on to something and began scheduling time everyday to do at least one. What we picked up each day depended on our mood but in a very short time we noticed positive changes to our mental health and everyday lives. We became "better" and happier.