Your problem is a severe lack of discipline. If you need someone watching over your shoulder and putting pressure on you in order to get work done then you have a big discipline problem.
For me it’s about getting the job done. If I don’t get the job done then I’ve shown my employers that I am useless and I lose my job.
Keeping my job is about as much pressure as I need in order to be productive. For that I can put my phone down long enough to complete my tasks.
I guess I can’t relate to the concept of dragging ass all day. Aren’t you worried about losing your job? Is that not enough encouragement? Does someone else pay your bills?