Stop Multitasking and Start Deep Work—Here's How I Made It Stick

Make it physically hard to access distractions during deep work.

1. 1
   Turn on airplane mode — Put your phone in airplane mode and place it in another room. If you need it for work, turn off all notifications except for critical calls.
2. 2
   Use website blockers — Install Freedom or Cold Turkey and block social media, news sites, and email during your deep work blocks.
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   Close everything else — Close all browser tabs and apps not related to your task. If you need reference material, print it out or have it open in a single window.
4. 4
   Set an auto-responder — Use an email auto-responder saying you're in deep work until [time] and will respond later. This reduces anxiety about missing messages.
5. 5
   Create a distraction list — Keep a notepad nearby to jot down random thoughts (like 'order groceries') instead of acting on them immediately.

Create consistent cues to tell your brain it's time to focus.

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   Do a quick physical warm-up — Stretch for 2 minutes or do 10 jumping jacks—this increases blood flow to your brain.
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   Review your goal — Read aloud the specific task you defined for this deep work block.
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   Set up your environment — Pour a glass of water, adjust lighting, and ensure everything you need is within reach so you don't have to get up.
4. 4
   End with a shutdown ritual — When the timer goes off, write down what you accomplished and what's next. This clears your mind for the next task.

Measure what matters to build consistency and see progress.

1. 1
   Use a simple tracker — Get a paper calendar or use a spreadsheet to log how many minutes of deep work you did each day.
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   Note what worked — Jot down one thing that helped you focus (e.g., 'no phone in room') and one distraction you faced (e.g., 'colleague interruption').
3. 3
   Review on Fridays — Look at your total deep work time for the week and compare it to your output—did you finish more important tasks?
4. 4
   Adjust based on data — If mornings aren't working, try afternoons. If 90 minutes is too long, start with 45. Use your tracker to find your sweet spot.
5. 5
   Celebrate small wins — If you hit your goal for the week, reward yourself with something simple like a favorite coffee or 30 minutes of guilt-free scrolling.
6. 6
   Share with someone — Tell a friend or colleague your deep work goal—accountability increases follow-through.

Build your focus muscle by slowly extending sessions and tackling harder tasks.

1. 1
   Start with easy tasks — For the first week, use deep work for something you enjoy and are good at—this builds positive association.
2. 2
   Add 15 minutes weekly — Once you're consistent with 90 minutes, increase to 105 minutes the next week, then 120, up to a max of 4 hours per day.
3. 3
   Incorporate harder projects — After a month, dedicate one deep work block per week to a complex, high-value task you've been avoiding.
4. 4
   Experiment with location — Try deep work in a library, coffee shop, or different room—sometimes a change of scenery reduces distractions.
5. 5
   Reflect monthly — Every 30 days, ask: What did I accomplish with deep work that wouldn't have happened otherwise? Adjust your approach based on answers.