Stop multitasking, start focusing

As a bioinformatician, I’ve spent countless hours immersed in writing code, data analysis and preparing presentations and manuscripts. But one thing I didn’t anticipate? How hard it would be to maintain focus in the face of constant digital distractions.

The truth is, our brains aren’t wired to multitask.

• What we call multitasking is actually “task switching”. Every time we switch tasks (e.g. from coding to replying to an email) our brains need time to reorient to the task. This “switching cost” has been reported to reduce productive working time by up to 40%. [1]

  
  

• Even brief interruptions (like pausing to read an email or DM) can derail our train of thought and make it harder to return to complex work tasks. [2]

  
  

• Our brains receive a dopamine “hit” when checking notifications, reinforcing the behaviour.

For those of us where deep focus is critical to our work, these distractions can feel overwhelming. But even small changes can make a big difference.

Digital distractions can have a number of negative effects on us including ranging from productivity related effects, to physical and mental effects.

Here are some strategies that have worked for me (and my clients):

1. Create a focus-friendly environment: Keep only the tools you need open (e.g., Jupyter Notebook or Word), and put your phone in “focus mode”, ideally out of sight or even in another room.

   
   

2. Batch distractions: Reserve specific times to check emails or Slack/Teams etc instead of responding instantly throughout the day.. and yes, this means actually closing the apps outside of those times! If you are nervous about missing something, ask your colleagues or family to call you if something urgent comes up.

   
   

3. Time-block deep work: Schedule periods of uninterrupted focus time in your calendar. Combine this with the first strategy above!

   
   

4. Practice mini digital detoxes: Try incorporating mini tech-free breaks in your day. I like to leave my phone at home when walking my dog. It gives me time to process my thoughts and generate ideas.These strategies aren’t just about productivity - they’re about creating the mental space needed for creativity, innovation and discovery.

Digital distractions don’t have to dominate your workday. If you’d like to explore how to reclaim your focus, I’d be happy to help!

To get more insights and tips about how you can gain more digital balance in your life by choosing to use technology more mindfully, sign up for my newsletter:

1 https://www.apa.org/topics/research/multitasking

2 For a thorough exploration of this topic see Gloria Mark’s book