Distraction charges small amounts until the entire day is gone.

Distraction rarely takes a large visible bite. It takes two minutes here and five there, plus the recovery time you do not count, and the total is invisible because no single instance was significant. By evening the day is gone and nothing looks responsible for it.

For one day, note each interruption and roughly what it cost including the return. The total is usually startling. Seeing it as one number rather than many small ones is what makes it possible to act.