How about scheduling consistent time for work and then at the end of the day, logging whether the work session was 100% focus on the task or if there was any distraction.
Then you can see how many days in the month were focused, how much were distracted and if you care about it enough, you could set a goal that 95% of the sessions in a month should be distraction-free and keep working towards that.
Then you can see how many days in the month were focused, how much were distracted and if you care about it enough, you could set a goal that 95% of the sessions in a month should be distraction-free and keep working towards that.