Struggling with Communication in My Relationship

i have issues talking everyday to people. i've let my s/o know, but they also have issues when i'm gone for long periods of time (i.e. focusing at work, bc that's been a long standing battle, my brain won't let me focus on more than 1 thing at a time) i know i should let them know when i've gotta be silent/not there, but it feels weird and wrong to just say "hey, i don't wanna talk today", is that just me? i don't know. i don't want to just come off as i'm saying that i don't want to talk to them, i do! but actively talking every day, 24/7 that we're awake just makes me so emotionally exhausted. any tips on how to talk to them abt it?