How to stay focused at work by dealing with interruptions in real time and protecting your focus and productivity. Discover practical time management strategies, deep work techniques, and science-backed ways to reduce distractions, attention residue, and switching costs. Walk away with a simple, actionable system to improve concentration and stay focused even in a busy, interruption-heavy workplace.

What You'll Learn:

• Turn the science of attention residue and switching costs into simple daily habits that protect your focus and productivity.
• Design environmental and social boundaries at work so coworkers and notifications don’t control your attention by default.
• Use time-boxed “focus sprints” and realistic break rhythms to get deep work done in an interruption-heavy environment.
• Create fast, structured recovery rituals to regain concentration quickly after you’ve been pulled away from a task.
• Identify your highest-impact focus window each day and protect it with clear time management strategies.
• Translate big ideas into one small, specific action you can take this week to stay more focused at work.
• Capture key insights in writing so you remember them and can apply them when real-time interruptions show up.
• Spot and correct common misconceptions about multitasking and productivity that quietly sabotage your concentration.