Bolt the movement onto something you would want to do anyway. A game with a friend, a walk to somewhere with good coffee at the end, a route past the river.

Hours of nothing, then panic, then three hours locked onto the wrong task, then dread, then a promise that tomorrow will be different. If that is your day, it is a known pattern and not a character flaw.

When someone describes a day like that, do not answer with a lecture on living better. Say that this is hard, and that you find parts of it hard too.

When a child starts martial arts and their maths marks go up, the maths did not improve. Their attention did, and timed maths tests measure attention as much as arithmetic.