https://medium.com/illumination/the-tremendous-cost-of-distractions-on-your-time-and-in-your-life-633c5e83fb13?source=friends_link&sk=0fbcf3ce06f66abc2ad27caa1d8115a8
This is a common problem. Distractions must be avoided to improve the quality of work. I have experienced it many times.
The points you have provided in reclaiming the lost time are quite helpful. I will work on it @Bill Abbate