Labeling
Labeling is a great way of training our awareness to remind us when we're distracted:
Try to give every distraction that comes up a one-word label like "argument," "planning," "remembering."
Since it is only one word, don't worry about it being perfect. You will only use it internally, so only you need to know to what it refers.
Sometimes you don't know; then a word like "chaos" is also fine. Just pick the first thing that comes up — it doesn't have to be perfect.
Don't get seduced into analyzing the distractions; that only causes us to be more distracted. This means that the labels will generally consist of broad categories.
Some distractions keep returning, over and over again. This will teach you to identify the distractions that are most likely to steal your attention. It will help you recognize the "faces of your abductors."
Labeling or mental noting has an enormous depth to it, and the above summary really doesn't do it any justice. If you want to learn more about this topic, check out:
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