Think about structuring your schedule like the rotations you used to have in elemetary school. Your day likely started with time to get up, dressed,  eat, walk to school, meet up with friends before the day started, and then line up to transition into the school day. Your day was designed to ease you into work, rotate subjects, take breaks to be be active, time to play and socialize, be creative, and eat while enjoying the company of friends. Teachers knew to have you do quiet calm things after lunch to counteract the energy dip after lunch and hard play. The day included morning and afternoon recess and a long lunch recess. After school there was more play before homework, dinner, visiting and bedtime. The schedule kept you engaged and busy. It also included downtime generally. Chances were, you weren't bothered by the phone, TV, or computer throughout the day. 

If you can structure your day a bit like elementary school, it can help with your focus, productivity, and energy.