I'm sincerely sorry if this answer doesn't help and it's not meant to be arch or sarcastic. But I have found that the more I like the work I am doing, the less interruptions bother me. I am fortunate to work from home, but it means many more such incidents than an office job.

Obviously I would like to be left alone while working, but I have handicapped and mentally ill people to care for my life is acutely interrupt-driven. My work is immensely enjoyable so I can recover pretty fast most of the time.

In the days I did work in an office, I found that I got an enormous amount of work done on evenings, weekends, or very early mornings. This required having a spouse who understood that work was important because it supported both of us.