I turned off auto-suggest and that made a huge difference. Now I'll use it when I know I'm doing something repetitive that it'll get easily, or if I'm not 100% sure what I want to do and I'm curious what it suggests. This way I get the help without having it interrupt my thoughts with its suggestions.

I have to toggle it on and off. I find that if I'm thinking about what to write it is absurdly distracting to see a suggestion, which is usually wrong, because the suggestion steals my focus. On the other hand when I don't really need to think that much Copilot often gives valuable suggestions that I accept.