How do I stop multitasking and focus on one thing?

Neuroscience has definitively proven that the brain cannot truly multitask on cognitive work—what feels like multitasking is actually rapid task-switching, which incurs a cognitive cost called "attention residue." Each switch leaves part of your attention stuck on the previous task, degrading performance on both.

Studies show that chronic multitaskers actually become worse at filtering irrelevant information and switching between tasks.

The antidote is deliberate single-tasking: fully committing to one task at a time, closing unrelated browser tabs, putting your phone in another room or in your bag, and giving your complete attention to what's in front of you. This practice feels uncomfortable at first because your brain craves the stimulation hit of switching, but sustained focus becomes easier and more satisfying with practice.