not universal, but works for me:

1. start listening to long video/podcast/talkshow i'm interested in

2. (optional) think about all the physical things i should do, such as cleaning the house, running errands, etc. conclude "nah, i'd rather stay at the computer".

3. open the project i'm working on, thinking "while i listen, i might as well muck about with this for a bit". the key is for the thought to be duration-indeterminate and non-commital, so it feels like an idea for a voluntary idle activity.

4. start mucking around with the project, starting with the simplest smallest tasks, to slowly shift my focus away from what i'm listening to, so it gradually becomes the background thing as the work gets into foreground of my concentration without me even noticing. this also naturally shifts me towards the more important and complicated tasks in the project

5. naturally lose track of time, realizing i've been working for 2 to 3 hours without break only after what i'm listening to ends (sometimes not even then)

6. at that point, take a break, stretch my legs, get some food, watch some 20-30 minute thing with full attention.

7. find a new long-form mostly audio thing to listen to, and go to step 4. repeat.

8. i found i can work like this 8 to sometimes 20 hours straight in a nice atmosphere, without feeling like i spent the time working with all the mental exhaustion it brings, instead it feeling like "i was listening to interesting/entertaining things and mucking around with some stuff on the side", with all the feeling of "i've been idling the whole time" except the work is actually done, or at least i made a progress. it feels almost like procrastinating except without the guilt because i can see i've done a lot through that time. kind of a good compromise between total procrastination and working your ass off into complete anxiety/depression