I struggle with this as well. My coping mechanism has been heavy use of lists. I write down what I'm going to do before I do it, if it is going to take any time

I struggle with this as well. My coping mechanism has been heavy use of lists. I write down what I'm going to do before I do it, if it is going to take any time at all. Sounds brutally inefficient, and I guess it is, but I've found that the "sync up" penalty was much worse overall when I didn't use the lists. This way I know exactly where I was and can ramp up a bit quicker. The other satisfying part about lists (esp. hierarchical, I use Todoist fwiw), is that there really is a lot that can be fleshed out about what needs to get done on a project when there is even a little spare time. I'm not going to code during the 5 minutes spent waiting for the dentist, but outlining some fairly low level tasks I need to complete is doable and useful.