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Yes, compartmentalization is necessary. Focus on the tasks ahead of you for the day. Focus only on your task -- one at a time. Make a list even of your tasks for the day and mark them off one by one. Then, once work is finished, you have free time to allow your thoughts to roam. If need be, take lunch alone and spend time at lunch allowing your thoughts to roam. But just focus on your tasks while working.

What's happening in your marriage?