Some thoughts from a book I’m reading, Free to Focus:
If a doctors appointment or a work call is on your schedule, nothing interferes with that. It’s a commitment, and you’re offline.
So as a remote worker / remote worker / freelancer / knowledge worker (as I’ve been since 2006), I believe you must schedule times throughout your way when you’re unavailable. Offline. When that last minute ask comes in, nope – your afternoon is booked.
Your afternoon is booked for your sanity, your health, and your mental clarity.
See also: “Focus is the art of knowing what to ignore,” from James Clear.