How to focus on one thing at a time

Why is single-tasking better than multitasking?

Switching between tasks has a cost. Research summarized on Wikipedia: Human multitasking reports that people lose time and make more errors when they switch between tasks, even though it feels productive. What looks like multitasking is mostly rapid switching.

A single task also feels different. The mind stops tracking several open loops and can stay with one problem. Many people report that the same work takes less total time and feels calmer.

How do I focus on one thing, step by step?

Use this sequence for any focused block.

1. Choose one task and write it as a sentence: "Draft the introduction".
2. Set a length: 25, 45 or 60 minutes.
3. Remove the most likely distraction: phone in another room, tabs closed, notifications off.
4. Put a notepad beside you for stray thoughts and tasks. Write them and return.
5. Start a timer.
6. When the block ends, write one line on what is done and what is next.
7. Take a five-minute break away from screens.

What if I keep getting interrupted?

Some interruptions are yours, and some are other people's.

• Your own urges: note them on paper and continue. Most pass within a minute.
• Messages: set status or Do Not Disturb. Check at fixed times, such as on the hour.
• People at home or work: agree on a signal, such as headphones, and a time when you will be available.
• Real emergencies: decide in advance what counts, and let everything else wait.

How should I set up my iPhone for focus?

iOS has a Focus feature that lets you choose which people and apps can notify you, and it can be tied to a schedule. Apple documents it in the iPhone User Guide. Create a Focus for work blocks, allow only essential contacts, and place the phone face down or out of reach.

The most effective setting is distance. A phone in another room removes the temptation to check it. If you need the phone for the task, use a single-purpose screen and turn off badges.

How do I train focus over weeks?

Start with one block a day for a week, then two. Choose the same time and place. Keep a count of finished blocks; a count of ten in a week feels like progress. Do not extend the block when you feel good. Stop on time, and the next block will be easier to start.

A weekly look at your numbers shows when you focus best. Many people find their best blocks are in the first two hours after waking, but yours may differ.

What does a single-tasking morning look like?

Say you are a writer with a 3-hour morning. 8:00: phone in the bag in the hallway, notifications silenced, document open. 8:05 to 8:50: first block on the introduction, with a notepad at hand. Two stray thoughts are written down: "email Dana about the invoice" and "buy printer ink". 8:50 to 9:00: break, water and a short walk. 9:00 to 9:45: second block. 9:45 to 10:00: break and a check of messages. 10:00 to 10:45: third block, then a short note of what is next.

In three blocks you have worked 135 minutes on one task with only a short window for messages. The two stray tasks were not lost, and you did not break your work to do them.

What if my job requires switching all day?

Reduce the switching you control. Batch similar tasks: answer all email in two or three slots, make all calls in one hour, and schedule meetings on fixed days if you can. Protect one block a day, even 45 minutes, for your most important task. Switching is not a character flaw, it is how some jobs work, and a daily protected block keeps your own goals moving.

What are the signs that my focus is getting better?

Look for practical signs, not feelings.

• You can finish a 25-minute block without checking your phone.
• You write stray thoughts down instead of acting on them.
• You start blocks on time with fewer negotiations.
• The count of finished blocks per week goes up.
• You feel less tired at the end of the day, even with the same amount of work.

Does a focus app help?

It helps if it ties the timer to a task and keeps the screen simple. M6's Lock In is a focus screen for one of today's three actions: you pick 25, 30, 45 or 60 minutes or enter your own, the screen reads "Stay here.", and the minutes you finish are saved. It is a prompt, not a lock. It does not block other apps, so pair it with iOS Focus if you need that.

Other options include a plain timer, a kitchen timer or the Pomodoro method.