Recent neuroscience research reveals that it takes 23 minutes to fully regain focus after a distraction.
I tracked my own productivity for 30 days:
- Days with 4+ hour focus blocks: Completed 2.8x more complex tasks
- Days with frequent interruptions: 47% more errors in code
- Morning deep work sessions were 31% more productive than afternoon
Three actionable steps:
- Block 4-hour morning focus time
- Turn off all notifications
- Use a physical notebook for quick thoughts instead of switching to apps
The data is clear: protect your focus like your career depends on it. Because it does.