body doubling without distraction?

I know that body doubling helps me to do things, but when I do that now, I am always distracted, I start to chat with my friends, check if anyone in a cafe is perceiving me, answer my messages, emails - anything except for the task I need to do. Me and my other neurodivergent friends almost always end up chatting and doing very little amount of our actual tasks. How do you stay organized and body double without constant distraction?