Hey -hey 
I have been working from home back and forth for several years and I am one of those who sometimes dives too deep and forgets herself to work for many hours, without taking the necessary breaks.
So for me tracking is important and one tool I have been using and can recommend is the Pomodoro Technique 
It is a time management method, making sure to break down work into intervals.
Another important thing for me to keep in mind is to distance the distractions (like whatsapp and social media).
So- while working, my phone is always on silent mode and far enough so I wouldn’t be attempted to reach for it without a real need. 