Stop using it for a period of time. Create boundaries and give yourself time away from everyone else's energy and content.
Don't do it. Every task needs every ounce of your attention. It's all about one task at a time. Every time you do multiple things at once, you are limiting your focus and attention.
Be mindful of what you are consuming. Trash TV, news, social media - these are different voices in your head. You are subconsciously taking on everyone else's energy. Block out the outside world and stay focused.
Dedicate periods of time on focusing on one task. Set an alarm clock to give yourself a dedicated amount of time for that task. 30 minutes to read, 2 hours to work on emails, 20 minutes to meditate...etc.
Set your phone on do not disturb mode. As soon as a notification pops up on your phone, it takes your focus away from the task you are trying to accomplish.