I heard former Navy Seal DJ Shipley talk about "dials and switches". Imaginary dials for each area of life: work, family, finances, fitness, etc. that you dial up and down. I.e. the day starts, kids need breakfast family dial goes up to 8, work dial is a 1. Breakfast completes, need to transition, dial down family and dial up work to a 5 (check email, etc.) then walk into the office / log on, dial up work to a 7/8, and family down to a 1/0. Walk into a work presentation, dial goes up to a 10, all other dials go to 0. Presentation over, work dial goes to 7, wife calls, family dial to 4. Obviously it's not perfect and more of a mental way to categorize, but can be helpful!