Stop Multitasking: How to Focus on One Thing and Get More Done
If you opened my browser tabs right now, you’d probably break out in hives.
I’m looking at 3 email accounts, a calendar, baseball scheduling, YouTube, Zoom, Canva, two estate planning websites, and 4 vacation planning tabs that've been open since last Tuesday.
(Not to mention my message and notes apps, floating around in the background…)
And honestly, that’s not even the half of it.
I run two businesses, manage two rental properties, and have three kids who need to be driven to approximately every activity on planet Earth. I am the human embodiment of “too many tabs open.”
Sound familiar?
I’ve coached tons of professionals through burnout and productivity overwhelm, and trust me…The ones who slow down actually get ahead.
The Myth of Multitasking: Why It’s Secretly Burning You Out
Modern work has turned us all into professional jugglers.
You answer emails while eating lunch, scheduling meetings during meetings, mentally drafting a to-do list while pretending to listen on Zoom.
Maybe you wear “I’m great at multitasking” like a badge of honor… but it’s secretly frying your brain.
Here’s the thing: multitasking doesn’t make you more productive. It makes you exhausted and distracted. (And yes, there’s science to prove it. Stanford found that people who multitask are actually worse at filtering distractions and remembering information.)
I’ve coached tons of high-achievers, and the pattern’s always the same: the more plates they spin, the more they feel behind.
The truth is, your brain isn’t designed to do five things at once. It’s designed to do one thing well.
So let’s talk about how focusing on one thing at a time can help you get more done, feel less frazzled, and actually enjoy your work again.
Why Multitasking Is a Lie
You can drive and talk at the same time.
You can watch Netflix while folding the laundry.
You can cook and listen to a podcast.
And everything is cool.
But try to talk and type an email at the same time? SHIT FALLS APART.
Why?
If one or more of the tasks you’re doing is automatic (like walking, doing dishes, or listening to music), your brain is still free to do a more complicated task (like read, talk, or write).
But your brain literally CANNOT juggle two things that require actual thinking.
So here’s the thing about that kind of “multitasking”: it’s not really multitasking at all.
It’s task switching. And it’s a real productivity killer hiding in plain sight.
What is Task Switching? And why is it exhausting?
Every time you switch from one task to another, it’s like your mind has to run a full mental obstacle course.
It doesn’t just slide over to the new thing.
It slams on the brakes, changes lanes, and then has to remember where it was even going.
Here’s what’s actually happening inside your brain when you bounce between tasks:
Stop. Your brain has to yank itself away from what you were just doing, which takes willpower and energy.
Switch. Then it has to reorient to the new task. Basically asking, “Okay, what are we doing now?”
Start. It boots up the new process and gets moving again (like re-opening all your mental tabs).
Focus. Finally, it tries to zero in on the new task, which is hard when you’ve already drained half your attention getting there.
So every “quick” switch (checking that text, peeking at Slack, opening your inbox) actually pulls your brain through this four-step process.
Do that a few dozen (or hundred) times a day, and it’s no wonder you’re fried by 3 p.m.
Focus Time: The Secret to Getting More Done Without Burning Out
Here’s what I teach my clients to help them be more productive. Some of them call it “life changing.”
Introducing…Focus Time.
It’s exactly what it sounds like. Dedicated, interruption-free time to do one thing (and only one thing) until it’s done.
No Slack pings.
No “just checking” your inbox.
No switching between tabs like a caffeinated squirrel.
Think of it like putting your brain in the express lane.
No distractions, no constant switching, no mental clutter.
Just space to think deeply, finish faster, and feel less fried.
Start small:
Block off one 30–60 minute chunk of Focus Time each day.
Turn off notifications (yes, all of them).
Put your phone in another room if you have to.
Close your office door. Put up a Do Not Disturb sign if you have to.
Pick one task
When you first start, your brain might protest.
It’ll want to check your email, reheat your coffee, scroll Instagram.
But stick with it, and you’ll be amazed at how quickly your focus muscles strengthen and how much you’ll get done!
One focused hour can do more for your productivity (and your sanity) than an entire day of scattered multitasking.
How to Protect Your Focus (Even When Everyone Needs You)
“But what if someone needs me?”
I get it.
You’re the go-to person.
The fixer.
The one who swoops in when things fall apart.
So the idea of turning off notifications for an hour probably feels like leaving a toddler alone with glitter and a Sharpie.
But here’s the thing: most “emergencies” can wait 45 minutes.
And if they can’t?
You can build a simple system so you don’t spiral into guilt every time you protect your focus.
Try this:
Tell your team (or clients) that you’re offline for one focused hour each day and will check messages afterward.
Set up an actual emergency channel (like a quick text or call) for true fires — everything else waits.
Remind yourself: Focus Time isn’t neglect. It’s leadership. You can’t pour from an empty, over-notified cup.
The truth? Constant availability is the enemy of deep work.
If you’re always reachable, you’re never really present.
What Happens When You Start Protecting Your Focus
When you start defending your Focus Time, a few things shift fast:
You actually finish things.
You stop ending the day feeling like you ran a marathon but never moved.
Your brain feels calmer because it finally gets to finish one full thought before jumping to the next fire.
At first it might feel uncomfortable, like you’re “missing something.”
That’s just your over-functioning reflex panicking because you’re not glued to your inbox.
Give it a week.
You’ll start to notice how much more you get done in less time, and how much clearer your brain feels.
Protecting your focus is protecting two of your most limited and precious resources - Your time and energy.
It’s the difference between working hard and actually moving forward.
If you’re realizing that multitasking and constant availability are burning you out, let’s talk.
I help high achievers create systems that make their work (and life) feel easier - without the guilt.
Book a free consult and let’s get you focused, productive, and a lot less frazzled.
FAQs About Multitasking and Focus
Q: Does multitasking actually make you more productive?
A: Nope. Research shows multitasking (aka task switching) can reduce productivity by up to 40%. Your brain isn’t doing multiple things at once. It’s rapidly switching, losing time and focus every time it changes gears.
Q: What is task switching and why does it make me so tired?
A: Task switching happens when your brain bounces between activities - checking email mid-report, then jumping back again. Each “switch” forces your brain to stop, reorient, and refocus, which burns energy and creates mental fatigue.
Q: How long should Focus Time be?
A: Start small with 30- to 60-minute chunks. Over time, you can build up to longer deep-work sessions. The key is consistency, not perfection. Even one protected hour a day makes a difference.
Q: What if I can’t stop interruptions?
A: Set expectations. Let people know when you’re unavailable and create an emergency-only channel (like a text). Most “emergencies” can wait 45 minutes. And you’ll train others (and yourself) to respect your focus.
Q: Can Focus Time help with burnout?
A: Absolutely. Multitasking and constant availability drain your energy and attention. Protecting your focus helps your brain recover and actually makes you more efficient, without the exhaustion.
Keep Reading: Other Posts You Might Like
Quiet Cracking: The Silent Burnout Trend High Achievers Need to Know About — Why high achievers look “fine” on the outside but are quietly falling apart inside.
AI and Burnout: How Smart Tools Can Help (or Make it Worse) — How to use tech in a way that will actually make you more productive
8 Signs of Burnout You Shouldn’t Ignore — What burnout really looks like (and what to do before you hit a wall).
Why Am I So Exhausted All the Time? 5 Sneaky Reasons — Hint: it’s not just lack of sleep.
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Hi! I’m Erica
Licensed psychotherapist. Corporate dropout. Wife to Brendan. Mom to twins + one. ADHDer. Slow runner. Coffee drinker. Swear words enthusiast.
I know exactly what it’s like to have a life that looks successful on the outside but feel chronically exhausted, frustrated, and completely lost on the inside.
I help underachieving high-achievers create lives and careers they love, without burning out.
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