Here I will list the productivity guidelines I have set for myself. Feel free to adjust them as you need.
The majority of lights must be on when working and off when sleeping.
The task must be well described with an achievable outcome in a set time frame.
If at all possible, set aside a location for specifically working and another for not working.
Breaks are planned using a pomodoro timer. On these breaks, you may play a game or watch a livestream. The settings for the timer are set prior to work start. Also have hydration and stretch breaks. Alternatively, they can be put into a task list format and an hour can be given to a break period.
This is a muscle that only gives results when flexed. I need to do it enough that at anytime I am not productive, I desire to be productive.
You will do one thing very well or many things less well, but every success you make in a day makes that day successful.
Start small and work your way up to bigger things. You are building your resume and your tolerance for a level of work.