Batch similar work
Handle several short messages, approvals or forms together instead of alternating them with reading or writing.
Leave a restart note
Before switching, record the next step, current state and any open question. This reduces the cost of resuming later.
Expect some switching
Jobs, school and family responsibilities can require interruptions. The goal is to reduce avoidable switching, not to create an impossible interruption-free day.
This site discusses planning and work habits, not medical treatment or diagnosis. Persistent attention, sleep, stress, or health concerns deserve support from a qualified adult or health professional rather than a productivity hack.