FOCUS

During my Christmas vacation, I focused on just one work-related task: planning my business strategy for the new year. I dedicated one hour each day to this task, while the rest of the time was spent with my family, resting, and exercising. By the end of the vacation, I was amazed at how much I had accomplished. My business strategy was clearly outlined and looked fantastic—structured, ambitious, creative, and exciting.

As a psychologist, I am well-acquainted with the scientific literature: multitasking doesn’t work. A 2012 study by Thomas Buser and Noemi Peter from the University of Amsterdam (1) demonstrated that productivity is higher when tasks are performed sequentially rather than simultaneously. They also debunked the myth that women are better multitaskers, showing that they experience a similar decline in productivity as men.

I’ve seen this firsthand with my clients. I always encourage them to focus on one thing at a time and to recharge their batteries daily. When they follow this advice, the results are remarkable.

That said, I must admit I sometimes fall into the multitasking trap myself—failing to establish clear priorities and ending up less productive and more stressed. I suspect you might face the same challenge.

The root of the lack of focus lies in the sheer number of distractions we must battle to focus on a single task, especially since the advent of smartphones and social media in 2007.

In a recent study involving 474 college students (2), researchers found a significant positive correlation between smartphone distraction, academic anxiety, and academic procrastination. Today, it’s not just people interrupting our work; screens are everywhere claiming our attention—at home, in schools, in cars, in offices, and in our pockets.

Don’t try to fight these distractions head-on: you will lose.

These devices are intentionally designed and optimized to hijack the dopamine circuit in your brain (3): They exploit us with intermittent rewards in form of notifications, instant gratification, social validation (likes), endless novelty, bright colors, and fear of missing out (FOMO).

It’s not just the time you lost. Digital distractions have more negative consequences than you realize:

1. Reduced attention span: Constant stimulation from smartphones makes it harder for the brain to focus on tasks requiring deep thought or sustained attention.

2. Increased stress and anxiety: The pressure to respond to notifications or maintain an online presence can be a significant source of stress.

3. Dopamine depletion: Overstimulation desensitizes dopamine receptors in the brain, making everyday activities feel less rewarding and potentially leading to mood disorders.

We are all addicted to screens to some extent, and the only way to combat this is to create an environment where distractions are absent. I understand you need these devices for work, but there is a way to manage their influence effectively.

If you need to complete a complex task requiring your full attention, try this:

1. Put your phone on airplane mode and place it out of reach.

2. Do the same with any other portable devices.

3. Prepare everything you’ll need in advance—water, coffee, etc.

4. Open your computer and close email and internet. Keep only the program necessary for your task open.

5. Inform everyone that you’ll be unavailable for two hours to concentrate.

6. Use earplugs to block out noise, if needed. No music.

7. And then, just work.

You’ll be amazed at how much you can accomplish. The more you practice this, the more productive and focused you’ll become.

Try this out this week and let me know how it goes.

Carmen López. Business Psychology

1. https://doi.org/10.1007/s10683-012-9318-8
2. https://www.mdpi.com/2076-328X/14/9/820?utm_source=chatgpt.com
3. https://www.humanetech.com/attention-mental-health