Here are some tips to keep in mind:

• Think about the level of disruption. If the disruption is minor and temporary, use “distract.” If the disruption is more serious and long-lasting, use “disturb.”
• Consider the emotional impact. If the disruption causes emotional distress, use “disturb.” If the disruption is simply an annoyance, use “distract.”
• Use context clues. Look at the sentence as a whole and consider the intended meaning. ...