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Why? Because your brain is lazy. It loves novelty. Every time you switch from writing a report to checking Instagram, your brain gets a tiny squirt of dopamine. It feels like a reward. But in reality, you have just derailed your logical train of thought. To get back to the report, you have to re-orient yourself. That takes minutes. Do that twenty times an hour, and you have effectively wasted half your day.

Turn off every non-human notification. Email dings? Off. News alerts? Off. Calendar reminders? Keep those. For 90 minutes in the morning, your phone goes into "Do Not Disturb." The world survived without instant access to you for 200,000 years. It can survive 90 minutes. Every time you switch from writing a report

Now multiply that by the 50 notifications you get a day. You aren't working 8 hours. You are working 8 hours of recovery time. To get back to the report, you have to re-orient yourself

We aren't superheroes. We are addicts—addicted to the feeling of switching. Let’s get specific. Imagine you are a software developer writing a complex piece of code. You are in "the zone." Suddenly, a Slack notification pops up. It’s a quick question about a meeting time. News alerts? Off. Calendar reminders?