I'd often work out of cafes and libraries (I used to cycle between a small set of my favorites), because the change of atmosphere, and often the ambient activity, helps. Not to mention, if you're tired and trying to work from home, it's easier to get distracted (I could justify dozing off), than when you're at a cafe with your laptop in front of you and there's little else to do. I found that university cafes can be particularly helpful because you see a lot of people working around you.

Family and friends: I didn't really plan talk time with my parents or friends but was mindful we talk without too much of a gap in between (at least twice a week with parents). I used to reserve the times when I really needed to unwind for these chats. Note: I was single for most of my PhD, and got married when things were winding down.

On weekends, I would typically allow myself Sat morning off for a change of pace. On most weekends, I would drive off out of my normal ambit of travel, and work from a cafe/library away from home.

Of course, none of above advice worked during the pandemic- working on the PhD became relatively harder then.

Essentially, since I couldn't have changed the amount of work I needed to do, I substituted that lack of variation by constantly changing the atmosphere I worked in. That helped a lot.