Your phone has Do Not Disturb. Your head needs a setting like that too, even if it’s just for a shower.

Interruption is not only external. Even with the phone silent, your attention keeps getting pulled by half-finished thoughts, things to remember, conversations to replay. Quiet in the room is not the same as quiet in your head, and the second kind takes some deliberate arranging.

Pick a short window each day when nothing gets answered, including internally. Ten minutes in the shower is a fine place to start. When a thought arrives, note it and set it down rather than following it, and the window slowly gets easier to hold.