Science backs it up

In this post, we’ll dive into why multitasking destroys focus, how single-tasking is the real superpower, and how you can train your brain to laser in on your One Thing.

Why Multitasking Doesn't Work (Even Though We Think It Does)

At a glance, multitasking seems like a smart use of time. Juggle emails, meetings, Slack notifications, and your to-do list simultaneously? Sounds efficient, right?

Wrong.

The Science Behind the Multitasking Myth

Cognitive research has consistently shown that the human brain isn’t wired to multitask effectively—at least not when it comes to complex or meaningful tasks.

• According to a Stanford University study, heavy multitaskers actually perform worse on productivity tasks than those who focus on one thing at a time.

• The American Psychological Association reports that task switching can reduce productivity by up to 40%.

• Every time you switch tasks, your brain experiences a “cognitive switching penalty.” It takes 23 minutes and 15 seconds (on average) to regain deep focus after a distraction, according to a University of California Irvine study.

Let that sink in: each “quick check” of your email can cost you nearly half an hour of high-quality work time.

Single-Tasking: The True Productivity Hack

The opposite of multitasking is single-tasking, and it’s as powerful as it is underrated.

Single-tasking means choosing one important task, focusing solely on it, and giving it your full cognitive bandwidth until it’s complete or your time block ends. It’s the foundation of the One Thing philosophy—and it’s the secret to real productivity.

Why Single-Tasking Wins

• Increases mental clarity
  When you remove distractions and narrow your focus, your mind can process deeper, more creative ideas.

• Boosts efficiency
  Single-tasking helps you complete tasks faster because you’re not wasting time reorienting your brain.

• Reduces stress
  You’ll feel less overwhelmed when you're not trying to juggle five things at once.

• Improves work quality
  Giving full attention to your One Thing results in higher quality output and fewer mistakes.

5 Actionable Tips to Escape the Multitasking Trap

So how do you ditch multitasking and master the art of focused productivity? Here are five strategies to get you started.

1. Time Block Your Day
Carve out dedicated time chunks for focused work. During this time, close all unnecessary tabs, silence notifications, and set a clear intention. Just one task. One block. One focus.

2. Use the “2-Minute Rule” for Small Tasks
If a task takes less than two minutes, do it immediately. This keeps your to-do list clean and prevents mental clutter that can tempt you into multitasking.

3. Turn Off Digital Distractions
Use apps like Freedom, Cold Turkey, or Forest to block social media and emails while you focus. Or go old-school and put your phone in another room.

4. Set a Daily One Thing
Every morning, ask: What’s the one thing I can do today that will make everything else easier or unnecessary? Prioritize that first, and guard it like a sacred appointment.

5. Practice Mindfulness to Strengthen Focus
Train your brain to stay present through mindfulness practices like meditation or deep breathing. Even 5 minutes a day can rewire your focus muscle.

Final Thoughts: Focus Is Your Greatest Competitive Advantage

In a noisy world full of distractions, focus is a rare and valuable currency. Multitasking might make you feel busy—but it rarely makes you productive. By embracing single-tasking and prioritizing your One Thing, you’ll unlock deeper work, faster progress, and greater results.

So the next time you’re tempted to “just check email while on a Zoom call,” remember: doing less really does get you more.