One good approach is work segmentation. Examine the different kinds of work you do in the office. If you arrange to do particular jobs in specific spots, you will concentrate better and avoid distractions. Segment your job as many ways as possible so that you have a particular place to do each kind of work. Then whenever you approach a particular work area, you will automatically start thinking about the kinds of tasks you normally perform there.
If you can do each task at a specific time, the arrangement will be even better. If you are interrupted and must do something else, switch to the appropriate location. If you begin to think about other things, get up and move for a few moments, then come back. Think of yourself as a television series: same time, same place, same content.
