After all, it isn’t as much about how much you can take in as it is about the other space you have to create to do something with it.
But, you may have to choose it, intentionally.
Leave your phone some place, rather than take it with you.
Plan and go for a hike.
Stop being productive for a minute or a couple of hours (...a couple of days would be even better for you).
Find a way to experience some silence. Unending noise (especially the thinking kind) is not good for you. But, you will have to choose a way to get away from it, otherwise it will just keep you surrounded by it. You may actually have to relearn how to listen to yourself again, to get past the usual tape running in your head.
Taking the space you need is a matter of self-respect, as all care is.
And, yes, you do need it.
Ivins, Utah