Can’t Focus, How to solve?

hey guys really I cannot focus

I need to work but I waste many hours reading all on the web about internet marketing etc then I waste time on messages etc on smartphone..

really internet is killing me..

I feel like I have Adhd lol

I only focus for some minutes on computer to work only when I use a timer and relaxing music.. but I'd like to focus also in real life

how you would solve this problem?