How I Stopped Feeling Mentally Drained Between Tasks in Just 15?Seconds

Have you ever felt like your brain is stuck in traffic, struggling to shift between tasks? One minute you’re deep in a spreadsheet, the next you’re expected to lead a meeting, and your focus feels like it’s lagging behind. I recently came across some fascinating insights from Andrew Huberman?—?Ask Me Anything episode #11: Improve Task Switching & Productivity and Reduce Brain Fog, and they hit home.

The way we switch between tasks can make or break our productivity, but the good news is, there are practical ways to make those transitions smoother. In this article, you’ll discover two key strategies that can help you regain control of your focus, reduce mental fatigue, and get more done with less frustration. Keep reading to learn how to make task switching work for you instead of against you.

1. PAUSE BEFORE YOU?SHIFT

Ethan stared at the clock?—?4:59 PM. In a minute, he’d have to stop working on the budget report and switch to leading the strategy meeting. He’d done this transition countless times before, yet every time, the shift left him disoriented. Today, he tried something different.

He stood up, walked to the window, and stared at the horizon. He took a deep breath, letting go of the numbers he’d been crunching. After 90 seconds, he turned back, took a sip of water, and walked into the meeting. To his surprise, his thoughts flowed more clearly. He wasn’t carrying the weight of the previous task into the next.

Task Switching Gaps

Task switching gaps are the brief pauses we take between finishing one task and starting another. These intentional breaks allow our brain to disengage from the previous activity and prepare for the next, improving efficiency and reducing the cognitive friction that comes with abrupt shifts. Without these gaps, our brain remains partially tethered to the last task, making it harder to fully commit to the new one. Whether it’s a few seconds to breathe or a couple of minutes to reset, allowing for a structured transition can improve focus and reduce mental fatigue.

How To Do This?Today

1. Use a Physical Reset?—?Stand up, stretch, or take a short walk before switching tasks. This signals to your brain that one task is complete and another is beginning. For example, if you’ve been on back-to-back Zoom calls, take a lap around your space before diving into another document.?
2. Engage in a Visual Break?—?Give your eyes and brain a moment to adjust by looking at something far away for at least 15 seconds. This can be out a window, across the room, or even closing your eyes momentarily. Example: If you’ve been staring at a screen for hours, look outside at a distant tree or building before switching tasks.
3. Control Your Breathing?—?Intentional deep breaths help slow down your mental pace and shift your focus. Try inhaling for four seconds, holding for four seconds, and exhaling for six seconds before transitioning to your next task. Example: Before moving from creative brainstorming to data analysis, take three deep breaths to help reset your mind.
4. Avoid Filling the Gap with Distractions?—?Instead of scrolling on your phone or checking notifications, use transition time intentionally. You could jot down a quick reflection on what you just finished or simply enjoy a quiet moment. Example: After wrapping up a difficult email, resist the urge to check social media and instead take a moment to reflect on key takeaways.
5. Use a Mental Cue?—?Create a brief, deliberate thought process to reinforce the shift. For example, say to yourself, “That task is done, and now I’m focusing on this.” If you’re shifting from work to family time, mentally acknowledge that you’re leaving work behind before engaging at home.?

2. YOUR FOCUS NEEDS A?WARM-UP

Sophie rushed into the conference room, coffee in one hand, notebook in the other. The meeting was about to start, and she needed to absorb complex data quickly. The problem? Her mind was still scattered from checking emails moments ago.

Instead of diving in blindly, she tried something new. She took 90 seconds to slowly scan the meeting agenda, underlining key points. She then closed her eyes and visualized what questions she needed to ask. When the discussion began, she was already ahead?—?engaged, sharp, and ready to contribute.

Expect a Transition Period

Just like a runner stretches before a race or a musician tunes their instrument before a performance, our brain benefits from a warm-up period before diving into a mentally demanding task. Expecting an immediate deep focus is unrealistic?—?our minds need time to adjust. By gradually immersing ourselves in the next task, whether by reviewing key information or taking a moment to organize thoughts, we set ourselves up for better concentration and efficiency. Understanding this need for a transition period helps us be more patient with ourselves and prevents unnecessary frustration when we don’t instantly lock into productivity mode.

How To Do This?Today

1. Set a Buffer Time?—?Give yourself a few minutes before starting deep work to transition mentally. Skim through relevant notes or set an intention for what you want to accomplish. Example: Before writing a report, spend five minutes reviewing your notes and outlining your main points.
2. Use a Pre-Focus Ritual?—?Develop a small, repeatable action that signals it’s time to focus. This could be adjusting your workspace, turning off notifications, or even making a cup of tea. Example: Before a big presentation, take a deep breath, adjust your chair, and organize your talking points.
3. Ease Into Focus?—?Start with a simple or familiar part of the task before diving into the most challenging aspect. Example: If preparing a client proposal, begin with the introduction before tackling the financial breakdown.
4. Limit Immediate Multitasking?—?Resist the urge to check messages or respond to emails right before starting an important task. Give your brain space to adjust. Example: Before a strategy meeting, close all unrelated tabs and mute notifications to minimize distractions.
5. Embrace the Five-Minute Fog?—?Accept that the first few minutes of any deep task may feel scattered or unproductive. Instead of getting frustrated, let your mind settle into the work naturally. Example: If you’re struggling to focus at the start of a brainstorming session, allow yourself a few minutes to warm up with light ideation before diving into deeper problem-solving.

Tying The Concepts?Together

Task switching isn’t just about moving from one responsibility to another?—?it’s about how we transition, how we prepare, and how we set ourselves up for success. Whether it’s introducing a brief pause between tasks or accepting that focus needs a warm-up, these small adjustments can create significant improvements in our daily productivity and mental clarity.

The insights shared here are inspired by Andrew Huberman?—?Ask Me Anything episode #11: Improve Task Switching & Productivity and Reduce Brain Fog. By applying these strategies, you can make your transitions between tasks smoother, your focus stronger, and your day more productive.

Check out the full episode here:

Now, over to you?—?what’s one small change you can make today to improve how you switch between tasks?

Feel free to send me a connection request on LinkedIn - it's always great to meet new professionals!

???SUBSCRIBE TODAY

Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young.”?—?Henry Ford

I started Idea Express because I know I don’t have the corner on all the good ideas—and I wanted a way to capture what I learned and share it in a way that really makes a difference.

Every time I dive into a new book or a podcast, I’m not just reading for myself; I’m digging in to find insights and break them down into actionable steps, hoping they’ll benefit others too.

You know how it feels to finish a great book or podcast and then realize you can’t remember much of it? I get it, and I wanted a way to make these insights stick—for me and for anyone who’s ready to put knowledge to work. That’s why each review I write turns the core ideas into simple, real-world steps you can apply right away. Whether it's self-improvement, business strategies, history, philosophy, or beyond, I connect the dots to make it all relevant to your life.

My mission?

Turning ideas into action. No fluff—just practical strategies that lead to real, lasting change. With Idea Express, you're not just reading—you’re evolving. This journey from insight to impact is about learning together and putting knowledge into practice, one book and podcast at a time.

Subscribe here today ??