Maybe start by making a to do list. Break it up into small, manageable tasks- maybe 20 mins.
Then force yourself to do the first task. Even if you do 5 mins of work, it's a start. And realistically starting is the hardest part, once you do that it'll get easier. Try and do one a day as that really isn't a lot, and obviously do more if you feel able to.
If you know something in particular is distracting you, remove it from the room. Classical music or music for studying could help to drown out background noise- your normal music might be too distracting