Ouch! That's on the low side of the score. Don't take the score personally, it's more of a reflection of the work environment you are in. One thing for sure, if you keep this up it's going to adversely affect your health.
Your score is:
Quick ways to improve your score
- Close email for an hour: It doesn't seem like much, but if you can shut down email for 1 hour per day (including notifications), you'll start to feel more focused.
- Turn off the phone for a few hours each week: Surprisingly we did once work without smartphones. Turning them off for a few hours each week will feel very uncomfortable at first, but once you've done it, the gains will be obvious.
- Make time for yourself: Block your calendar for the deeper work, even as little as 1 hour per week. During that time, close down as many apps as possible so the only thing on your desktop is the work at hand. If you have the ability to silence all desktop and mobile notifications, do it. It will all be there when you come back from your hour of focused time.