@Oaktree just thought i'd share some things that helped me when i was trying to study, i know it's not for everyone - some prefer absolute silence when studying, but for me, the silence just gave my brain more time to overthink and worry.

so i'd put on a Youtube video/movie/song - something that i really love or find comforting, and then transition into starting my work with that playing in the background. and i break the homework/task into very small steps and take a quick break after each one. for example my list might be: find 2 relevant articles, write a title, finish the intro paragraph, fix the font, etc. and if i'm getting distracted by my thoughts again, i'll go back to watching the comfort movie for a bit longer until i'm a bit more relaxed, and then try the work again. 

but like @Jynx mentioned, sometimes those movies/songs, etc., might not be distracting enough so trying those other things like focusing on movement sounds like a great idea too. 

also have you heard of FriendLine? i believe their chat services are currently closed and they're only offering calls at the moment, but i feel like could be open to doing a distraction chat like that.