Module 3/4 26 min

Protecting focus and saying 'no'

Step 1 / 4·Multitasking is an expensive myth

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Learning objectives — after this module you will:

Understand the real cost of multitasking and interruptions
Create the conditions for deep focus
Handle procrastination and learn to decline well

Learn ~7 min

Multitasking is an expensive myth

Understand why constant switching destroys productivity.

The human brain doesn't really do several cognitive tasks at once — it SWITCHES between them very quickly. Every switch costs a 'context-switching fee': you have to reload the context and remember where you were. After one interruption it takes many minutes to return to your previous depth of focus.

So a day with 30 interruptions isn't '30 × 1 minute lost' — it's a day where you essentially never reach deep focus, the state where hard work actually gets solved.

How to build a deep-focus block

Turn off phone and chat notifications for that block
Close every unrelated tab and app — keep only what the task needs
Set a 60–90 minute block, then take a 5–10 minute break (the brain needs recovery)
Keep a sheet of paper handy: when something pops into your head, WRITE IT DOWN and carry on — don't switch
Tell colleagues in advance: 'I'm focusing 9:00–10:30, call me if it's truly urgent'

A focused work session at a desk — Deep focus doesn't happen by itself — it has to be deliberately created and protected. — Photo: Luke Chesser / Unsplash

Key takeaway: Multitasking is costly switching; build 60–90 minute notification-free blocks to reach deep focus.

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