We use digital devices for distraction from our anxieties when what we need is calm. I recommend something compelling, work-related, and thoroughly analog: get a really nice engineering notebook and give yourself permission to write all over it. Close the lid of the laptop when you do this, and put the phone aside. Write one paragraph that describes the problem you're working on, or draw a diagram. Allot ten minutes to this. You can afford to go dark for ten minutes. No one will notice. Pay close attention to the physical act of creation. This focus on a single thing is a gift you give yourself; turn to it selfishly. It feels like you're slacking off, to ignore the screens and do just one thing, to doodle in a notebook instead of being available on chat. Indulge yourself in this and banish the feelings of guilt that come from tuning out all of the people who need your attention. All of them can wait ten minutes.

I find this practice is easier to engage in than meditation, but it brings some of the same benefits. It quiets the squirrel-in-a-wheel spinning of your thoughts and takes the edge off the need to engage with whatever is distracting you. It's important to do this during work hours, especially at first, because taking time out from what you see as your free time is a lot harder.