If I'm watching my son play soccer, that's what I'm doing. If I'm going to a school concert, that's what I'm doing. I turn the phone off. I actively tune into whatever I'm doing. I walk every evening with one of my sons and for that half an hour, 45 minutes, that's what I'm doing.
Because you can't write habitually and well all the time, you have to be willing to write badly. That's how you get the regularity that enables you to be present for the good stuff.