How to deal with distractions

Hey all, testing in september 2025 and am struggling to limit distractions. I usually get 3 hours of studying in a day but I feel like that is not enough. I give into my urges to play xbox and hangout with my friends. Everytime i either play xbox or hangout with my friends i beat myself up and think about how much i couldve gotten done. That being said, should i completely throw my xbox away and stop hanging with my friends completely? idk what to do its this constant war in my head about what I should do. Any advice would help thanks