Group similar tasks together

Divide your paper into two columns.

In the left-hand column, list the tasks you perform each day – including distractions and breaks.
It could be reading, writing, sending, and replying to emails; preparing for, attending, and following-up meetings; checking social media; coffee, snacks, and meals; a brisk walk around the block; checking in with work colleagues.

Group the tasks that require a similar focus.
Save mental energy for the tasks themselves and not on the process of switching back and forth between them.

On the right-hand column, write the best time of day and the time frame for performing these tasks.
Identify which tasks you like to do in the morning, how long you need to finish certain tasks, etc.

Create some rules regarding each type of task.
Check emails every two hours and block notifications; schedule meetings on two afternoons a week; make phone calls between 10 am and 12 pm each day, and allow 20 minutes to check social media in the morning and afternoon.

Focus on each allotted task and timeframe, knowing you have scheduled time for even the distractions.
You won’t be distracted thinking about when you will attend to the emails or check social media because you have allotted time for these activities.