On the 'how to stay focused', I think once you decide to close your email and put your phone on send, the next things to control are the sounds around you that might derail your thoughts. People talking, phones ringing, etc.
I have started putting the headphones on and surfing to http://www.simplynoise.com/. This is a noise generator that gives you the option of white, pink, or brown/red noise. It drowns out most of the audio distractions that often poke at my concentration.
