this sounds insane but this is all that works for me: i have a work focus on my phone that basically bricks it other than calls and school related apps. i then put my phone as far from me as i can. i turn off my lights, blast study music into my headphones (i use lofi), wear a hoodie with the hood up and tied tight around my face, put on my blue light glasses, and study without looking at the time. its like a form of sensory deprivation that forces me to only use my eyes.