Excercise has been helpful for clearing up my head. When I get distracted during work, I would do some jumping squats or push ups and my head will be back in the game. This is only possible because I work from home. It’s not always an option when I’m outside.
I try not to use my phone when I’m with people. There has been a couple of instances where I got sucked into the phone and my spatial awareness just stopped working.
Some group settings just aren’t for me, the topics they bring up or the way the conversation flows may be boring - so I just stop listening actively and think about something else.
Like you mentioned I should really see a Doctor and a Therapist just in case.
I believe that the lack of quality sleep is also affecting me. I only get less than 6 hours of sleep most days.