You Know What to Do — But Can’t Seem to Do It

“You’ll rarely find focus. You have to build it.”

You’ve set your priorities. You even blocked time for your most important task.

But somehow, the day disappears into Slack messages, meetings, notifications, and a dozen browser tabs you don’t remember opening.
Sound familiar?

The problem isn’t your to-do list. It’s your attention — and how often it’s being hijacked.

Your Brain on Multitasking: Slower, Stressed, and Scattered

Research from Stanford University found that people who multitask are actually less productive, more easily distracted, and worse at filtering information. In fact, frequent multitaskers perform worse on memory and attention tests than those who focus on one task at a time — even when they’re not multitasking.

Why? Because every time you switch tasks — even just to check a message — your brain leaves behind “attention residue.” It takes time to refocus after each interruption.

Step 1: Create a Focus Ritual

High performers don’t wait for motivation. They build rituals that signal the brain, “It’s time to focus now.”

Try this 3-step startup ritual:

  1. Mute notifications.
  2. Close irrelevant tabs and apps.
  3. Set a timer for a short focus sprint (25–90 minutes).

Step 2: Use the Focus Sprint Method

Most people know the Pomodoro Technique (25 minutes work, 5 minutes break), but research shows our brains are wired for longer focus cycles.

Try this instead:

  • Focus: 50–90 minutes of deep work.
  • Break: 10–15 minutes of rest.
  • Repeat: Up to 3 rounds per day.

This aligns with your body’s natural ultradian rhythms — cycles of alertness that peak every 90–120 minutes.

Step 3: Block Time Like You Mean It

Don’t leave focus up to chance. Put it in your calendar and treat it like a non-negotiable meeting.

Let your team know. Use Do Not Disturb. Set your status. Focus deserves boundaries.

Step 4: Build Cognitive Load Awareness

Most people unknowingly overload their brains — like trying to run a marathon every day without rest.

To build mental resilience:

  • Audit your attention leaks weekly. Which apps, tasks, or people fragment your day?
  • Practice cognitive deloading: Short walks, no-input lunch breaks, silent commutes — all restore clarity.

Action Step: Build One Hour of Protected Focus This Week

This week, try this structured focus session and see how it changes your productivity:

  • Pick a high-impact task — something that requires real thinking.
  • Schedule one 60–90 minute session in your calendar.
  • Start with a ritual: Mute notifications, close extra tabs, and set a timer.
  • Label the task by cognitive load: Is it deep, shallow, or reactive?
  • After the session:
    1. Reflect: How focused did you feel?
    2. Identify any interruptions or energy dips.
    3. Note one improvement for next time.

If you track your work in actiTIME, log this session and review how your focused time compares to other tasks. Not using actiTIME yet? Try it here.