[jwdunne]

I have ADHD and this is what I would recommend. Dual screen is okay if you implement the rest as long as the task occupies both screens (e.g code in one and tests, type checking or a live demo on the other).

I’d go further and suggest turning off _all_ sounds and vibrations your phone period, including for calls.

If that’s a bit extreme, do it for work hours, but turning them off completely is life changing. With them on, it’s too easy for your phone to dominate your attention.

Your phone needs to be something you give attention to on your own terms, as a tool that you control.

You might wonder about urgent alerts, like waiting for an important call or on call notifications. Your habits simply change to give the appropriate amount of attention, like a quick glance every now and then at an interval of your choosing. And, more often than not, an urgent call can be called back.