You're four steps from getting your attention back.

It isn't a discipline problem

You've been told to try harder. It hasn't worked, and it was never going to, because willpower was the wrong tool. Your attention was the target of an industry built to take it. That reframe is the whole of this stage, and it's the only reading you have to do before acting.

Find your causes

'I can't focus' is a symptom, and you already know you have it. The Attention Audit looks underneath, at your technology, environment, sleep, stress, open loops, habits, and sense of meaning, and tells you which ones are actually leaking. You leave with a profile and a plan, not advice.

Run the experiments

This is where change actually happens, and it's the part almost everyone skips. Your plan points you at specific protocols in the Lab. Run one at a time, check in on the days you do it, and let the streak carry you through the week your motivation disappears.

Don't do it alone

Nobody reclaims their attention by themselves. Shared norms beat private willpower, which is why phone-free dinners work when the whole table does it and fail when one person tries. The Weekly Attention Report is the current front door: one insight, one experiment, one question, every week.