Alice Parker wrote music for years while on the move. Doing dishes, baking bread. She was a composer and arranger of renown, but she was first and foremost a stay-at-home mother of five.
So she wrote the music when she could, and completely in her head. She didn’t notate it until it settled in her mind.
Sometimes that feels like a superhuman feat of memory and concentration, and sometimes that feels like the only solution to continue to write when the world comes at you from all sides.
It also means, probably – turn off the Spotify soundtrack and the podcasts. Let your own ear make the tunes. It will learn to fill in the gaps.
(These are anecdotes I picked up from her various books, all of which I highly recommend.)