Tips on stop getting distracted easily?

I have an exam. I sit at the table. I put the binaural beats on my earphones. I pick up the pencil. Scribble something and then I start fidgeting with the pencil, look at it and then... Boom, at least 2 hours wasted looking at my pencil, fidgeting and thinking on other things. I've tried a lot: pomodoro, white noise, the 5 minute rule, phone in the other room, less things placed in the table and other stuff... Nothing seem to work, unless I actually like what I'm doing (rarely unfortunately) or reeeeally close to the deadline. It stresses me out because I end up pulling all nighters to finish the works and then on the day I look like a zombie. Any solutions? Kinda urgent bc school is going to start in 2 weeks.