top of page

One Task at a Time

Motivation

About This Practice


Multitasking is often glorified, but research shows it actually reduces efficiency and increases stress. Focusing on one task at a time (also known as single-tasking) enhances productivity, reduces mental fatigue, and supports better overall performance. The Focus Frame serves as a visual anchor and cue to reset attention when your mind starts to wander.


Key Insight: Cognitive science has consistently shown that the brain switches between tasks rather than performing them simultaneously, which leads to decreased performance and increased error rates (Rubinstein, Meyer, & Evans, 2001).

One Task at a Time
One Task at a Time

How to Use the Focus Frame


  1. Pause & Shake the Frame: When you notice yourself multitasking or feeling scattered, pause. Shake the Focus Frame to interrupt the autopilot mode.

  2. Settle & Breathe: As the glitter swirls, take a few slow, deep breaths. Let the visual cue bring your awareness to the present.

  3. Pick One Task: Once the glitter settles, choose one specific task to focus on.

  4. Refocus When Distracted: If you catch yourself task-switching again, repeat the process. The frame serves as both a grounding tool and a mindfulness reminder.


The Science Behind It


  • Task Switching Costs: The brain takes time to reorient when switching between tasks, leading to mental overload and reduced accuracy (Monsell, 2003).

  • Working Memory Limits: Multitasking strains the brain's executive functioning system, especially the prefrontal cortex, which is essential for planning and sustained attention (Miller & Cohen, 2001).

  • Improved Performance: Focused attention enhances cognitive control, task efficiency, and emotional regulation (Mrazek et al., 2013).


Extended Practice


  • Start-of-Day Focus Reset: Before diving into work, shake the frame and identify the one key task you’ll start with.

  • Transition Ritual: Use the frame between tasks to reset your mind and prevent cognitive residue from carrying over.

  • Focus Sprints: Work in short, focused intervals (e.g., 25 minutes), using the glitter as a visual timer.


Everyday Applications


  • Workplace: Use the frame during high-focus projects or meetings to anchor your attention.

  • Studying or Reading: Pause when distracted and reset with the frame before continuing.

  • Household Tasks: Apply the same process—fold laundry, then respond to messages, not both simultaneously.


Challenges & Solutions


  • "I still want to do it all at once." Practice gradually. Even focusing on one task for a few minutes builds mental endurance.

  • "I get bored focusing on one thing." Boredom can signal a lack of engagement. Try reframing the task as a challenge or set a short time goal.

  • "I forget to use the frame." Place it where you often multitask—on your desk, next to your computer, or by your to-do list.


Reflection Prompts


  1. When did I feel the strongest urge to multitask?

  2. How did I respond, and what helped me refocus?

  3. Did my productivity or emotional state change after single-tasking?

  4. What kind of tasks benefit most from this practice?


Additional Resources


Books


  • Deep Work by Cal Newport – A research-backed argument for sustained focus in a distracted world.

  • Hyperfocus by Chris Bailey – Practical techniques for improving attention and managing distraction.


Apps


  • Focus Keeper – A Pomodoro-style timer to support single-tasking.

  • Freedom – Blocks distracting apps and websites so you can stay on task.


Final Takeaway


Multitasking divides your attention. Single-tasking strengthens it. Using the Focus Frame to slow down, reset, and choose one task helps you build a more productive, mindful, and less overwhelmed day.

bottom of page