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Why Multitasking Drains You (and How to Fix It)

Focus is the new currency of success.

I shared this idea in a LinkedIn post last week, and the response was amazing!

I suspect the post resonated because:

  • Our modern world is full of distractions, and
  • Multitasking feels good.

Jumping quickly from task to task gives your brain a quick dopamine spike. Dopamine is a neurotransmitter that helps you feel motivated and happy.

But there’s a catch. The feel-good rush from multitasking doesn’t last. When dopamine levels crash, you can end up feeling tired and unmotivated. Constant interruptions drain your energy and make simple tasks feel harder.

The good news is that small changes can make a big difference. Use my simple framework to boost your 𝗙𝗢𝗖𝗨𝗦.

𝗙 – Frame your day

  • Start with a clear, realistic plan.
  • Keep your to-do list short. A long to-do list leads to ‘procrastiscrolling’. You know, checking emails and scrolling instead of tackling priority work.

𝗢 – One task at a time

  • Multitasking slows you down by 40%.
  • Constantly switching tasks weakens focus and fuels distraction.
  • Single-tasking feels harder initially, but it builds sustained dopamine. Your concentration and quality of work will improve.

𝗖 – Commit yourself fully

  • Tell a colleague (or client) what you’ll complete, and by when.
  • External accountability sharpens focus.
  • Or set a reward: coffee after 45 minutes of intentional single-tasking.

𝗨 – Unplug (in a way that works for you)

  • Close browsers, mute notifications, put your phone in another room.
  • Prefer background noise? Try binaural beats or soft white noise.

𝗦 – Stopwatch challenge

  • Use a simple stopwatch. Make it a game and build up your focus time.
  • Push past the first 15 minutes and deeper focus will follow as dopamine levels rise.

Focus isn’t one-size-fits-all. Try different ideas and find what works best for you!
Thanks for reading.

Wendy

P.S. Check out my LinkedIn post here: Master Your FOCUS

P.P.S. Want this F O C U S framework as an easy-to-read PDF? Just drop me an email! 📩

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