Build an attention muscle that beats multitasking at its own game

Think about the last time you tried to finish a proposal while juggling Slack notifications, an email ping, and why your phone vibrated. Your brain switched tasks, racing like a primate exploring its world—stimulated, scattered, and drained. Contrast that with twenty minutes of deep focus on one thing: your brain shifts gears, as if rewiring itself for a laser beam of attention.

Neuroscience calls this “attentional blink”—the brief gap your brain creates when it switches between tasks. Repeated switching costs you 20–25 minutes in lost focus each time. The antidote? Single-tasking workouts, just like a gym session for your mind. Set a timer for 20 minutes, close all distractions, and commit only to your chosen task. Each time your mind drifts, you gently harvest it back—pumping that attention muscle.

Over weeks, your brain’s prefrontal cortex gets stronger, firing the neurons that keep you anchored in the present. You’ll notice you accomplish more in less time, and mistakes drop off. Who knew that in a world obsessed with multitasking, the secret weapon is doing only one thing at a time?

Pick a critical task—writing, coding, or reading—and shut off all distractions. Set a 20-minute timer and immerse yourself in nothing but that task. Each time your mind wanders, gently bring it back. When the timer ends, admire how much you achieved in just one focused burst. Repeat daily and feel your mental stamina grow—you’ll be amazed by how much deeper your work can go.