Well.... This is a common problem I think.
I'm not sure what the real answer is here but I do know this much.
I have a golden rule that I set for myself, I stole it from Jeff Rona who probably stole it from someone else and so on.
The number one issue is to set aside some time each day where you WON'T be interrupted, turn off the phone and record 2 minutes of music each day. Now to get 2 minutes that is ready for editing (therefore it sounds pretty good) it may take up to an hour or 2.
If you get into the habit of completing 2 minutes a day, everyday it will help. Again, it doesn't have to be perfect just usable and something you feel you can draw on down the road. Don't force yourself to complete a piece, let it come to you.
Forming habits like this helps and makes the next session go smoother and before you know it you'll be able to sit there with no distractions and focus on the task. I cook dinner for my Wife and I every night, enjoy our meal then head downstairs into the studio for an hour. This is my "idea time". No working on projects just ideas. Sometimes I'll pick up from where I left off the previous night, sometimes I'll start some new African rhythmic thing. It doesn't matter though.
I now have a massive library of ideas, all of which can easily be built on and turned into something usable.
This may not be your answer but it works for me.
Try it for a week and see what you end up with, you may be surprised.....