It sounds to me like you're WFH in a culture that doesn't do async coordination well. I don't know how large an org you're in, but some targeted team process refresh goals/training for better async coord would seem like it could improve your working environment. (edit: this could be a suggestion put to your team leads/managers with the objective of improving culture & efficiency)

Some of that is explicitly writing up short coordinating docs/memos instead of real-time hashing it out, and comes with some of the attendant advantages of writing and thinking often discussed in HN posts.