i feel incompetent because i struggle with working from home and only really feel productive in an office setting

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I’m not sure if what worked for me will work for you. But, I learned it slowly.
1. I made my work timings fixed. No early logging in to work or late evening work. This I felt this is very important.
2. When i couldn’t concentrate, I put on some pure focus music so that other house hold noise or irrelevant thoughts subside.
3. Step out of my desk for 5-10 mins once in every 2-3 hrs.
4. Be consistent with above 3 rules.

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