I used to be really good at writing no matter where I was or what was going on around me. I could write while waiting for the pasta water to boil, leaning on the kitchen counter. I could write with the television or radio on in the same room. Somewhere there is a photo of me sitting on the stairs, folded over my journal, scribbling as a long forgotten party swirls around me.
I lost this ability along the way.
As it is with any skill set gone rusty, the only way to get it back is to practice, to accept that for now you are going to be awkward and clumsy but do it anyway.