Lift brain fog by reducing context-switching

It's not how long you're spending on your screen that's causing you memory and attention issues. It's what you're doing on the screen.

The negative effects of context-switching pervade all aspects of your life. It's why you can't read more than a page of a book at a time, can't pay attention to a show or your partner. It's why you zone out in meetings and have decreased motivation and drive and purpose. This constant need for stimulation is particularly evident in how social media is shrinking our attention span, rewiring our brains to expect instant gratification and fast-moving content.

How to reduce context-switching

The following practices will help you immediately, but you'll see greater impact the longer you do them. You've developed habits (and in some cases, behavioural addictions) that are hard to break. It will take time. You will struggle. It will be uncomfortable.

1. Time-blocking: Keeping your days unscheduled to work on whatever falls in your lap is context-switching's petri dish. It allows all the urgent-but-unimportant tasks to bubble up and steal your attention.Use time-blocking to schedule your day so you (and your brain) know exactly what to work on each moment.

2. Task-batching: Set aside time in your time-blocked calendar for checking email and other notifications. Checking them frequently is an unnecessary habit we've all developed. People are fine waiting.

3. Work on one thing at a time: Time-blocking forces you to allocate time to specific things. This ensures you're dedicated to working on only that thing.

4. Close down distractions: When working on your one thing, shut down all unrelated apps and browser tabs. You don't need those open.

5. Turn off Slack and any messaging apps: Commit to working on something for 30-60 minutes and being out of reach. It will feel hard and uncomfortable at first, but you'll get used to it. You're not that important, I promise you.

6. Put your damn phone away: Do not work with your phone right beside you, facing up, so you can see notifications that come in. This is insane. Stop it.Turn your phone off and put it in another room. If you're in the only room, put it in a bag. It has to be off of your workspace and out of sight. Studies show that if you can see your phone, you'll feel its pull (even if it's not on).

It's important to remember that not all screen time is created equal

If you assume that every time you're on a screen that you're doing damage, you'll be more likely to give in to dark forces as soon as you've opened your phone.

It's better to be conscious of exactly what you're doing on your screen and set up guardrails to help prevent context-switching.

Focus on reducing context-switching and the brain fog will lift. Your attention will improve, you'll feel more calm, and you'll actually get some meaningful work done.