I was in the same situation, I tried EVERYTHING, including supplements (mucuna pruriens help a bit), no slack (affects my work), full screen emacs only (same) and a long etcetera.

In addition to everything that was said... (no notifications, etc). The solution for me? : Medication. After trying not to be medicated for few years I talked to a psychiatrist and got a prescription for concerta.

Let's say I wish I did that 20 years ago.