What also works quite well is moving away from the screen altogether. Grab your (paper) notebook, sit down in a park, take it out when you feel the urge to write things down.
This especially helped me with my programming. Sketching a program on paper forces you to more or less skip the concrete code, but think more about flow, structure and goals.
When you are at home with your multi monitor workstation, it can sometimes make sense to take your laptop and sit down at thw kitchen table to break habits and start a focused session (easier to have a youtube video open on a multi display setup).
In the end it all boils down to maintaining a perception about your own work processes and trying not to lie to yourself.
This especially helped me with my programming. Sketching a program on paper forces you to more or less skip the concrete code, but think more about flow, structure and goals.
When you are at home with your multi monitor workstation, it can sometimes make sense to take your laptop and sit down at thw kitchen table to break habits and start a focused session (easier to have a youtube video open on a multi display setup).
In the end it all boils down to maintaining a perception about your own work processes and trying not to lie to yourself.