Just a quick game, because I know you don’t have time.
In fact, that’s what this game is for.
Next time you’re watching tv, keep a notebook (or your laptop) nearby. When the commercial break starts, GO. You have 2 minutes and 20 seconds to scribble (or type) like mad. How many words can you get down? Can you write a paragraph? A whole conversation? I’ve read that an hour-long show ends up being only ~40 minutes when you delete the commercials. That’s 20 minutes of time you didn’t think you had.
When your show comes back, your pen goes down. You’re free to completely ignore your story until the next break.
You may find, like I did, that you’d rather work the story than watch the show. And that your 20 minutes of writing just became 40. But if not, you’re still 20 minutes ahead on your story. Congratulations!