Sit down to do a piece of work and give your attention a destination more precise than work on the project. Which document will change? Which question will become answerable? Which unfinished object will be left in a usable state?
Without that destination, it is easy to follow whichever message or browser tab offers the clearest immediate instruction. The activity can be legitimate while taking you away from the commitment you meant to advance.
Define the session's object
Choose an output that fits the time available. A twenty-minute session might produce the three questions needed for a client brief. It is unlikely to produce a thoroughly researched business strategy.
Open the necessary material before beginning. Put unrelated requests somewhere you can return to them. If an interruption must be handled, write the current next action before switching. That note gives you a place to resume.
Check where the time went
At the end, compare the intended output with the actual one. If another task became more important, record the reason. If the work was blocked, describe the missing input clearly enough to request it.
Try this with one session rather than tightly monitoring the whole day. Attention already has enough demands on it. A useful boundary should make beginning and returning easier, while leaving space for responsibilities that genuinely cannot wait.