How Long Does It Take to Regain Focus After an Interruption?
Ashleigh and I were talking the other day about the negative impact of interruptions. Since we moved to North Alabama, life has been a bit of a whirlwind. We're currently in a small townhouse, waiting (somewhat impatiently) for our house in Florida to sell. In the midst of this transition, I’ve been noticing something troubling: my inability to isolate and think — a non-negotiable for an introvert like me — is taking a toll on both my productivity and my emotional well-being.
So, we’re working on a plan. A plan to fix this, to reclaim focus and sanity, and (hopefully) to find a new place to live where interruptions are fewer, and deep work is possible. Because let’s face it, living in a constant state of distraction isn’t sustainable.
Imagine you’re deep in the zone. Your fingers are flying over the keyboard, the coffee’s at the perfect buzz-inducing temperature, and the ideas are flowing faster than your toddler’s crayon-to-wall trajectory. And then — ding! Your phone lights up. It’s a notification about...what? A 10% discount on socks you don’t need? Great. Now you’re staring at your screen, trying to remember if you were writing an email, a grocery list, or the next great American novel.
Welcome to the 23-minute-and-15-second club.
That’s right. According to research (thank you, Gloria Mark of UC Irvine), that’s how long it takes, on average, to regain focus after an interruption. Twenty-three minutes and 15 seconds. Long enough to microwave lunch, eat it, and still wonder where your train of thought went.
So, what happens in those precious lost minutes? Let’s break it down:
The Nature of the Beast
First, not all interruptions are created equal. Some are external — a coworker asking, “Got a sec?” (Spoiler: it’s never just a sec.) Others are internal, like when your brain decides it’s the perfect moment to relive that awkward conversation you had three years ago. Either way, interruptions pull us out of "flow state" — that magical mental space where time flies and work gets done.
The Aftershock
Recovering from an interruption isn’t just about getting back to where you were. There’s a cognitive tax. Your brain has to reload the context of the task, reassemble your thoughts, and quiet that pesky voice asking, “What’s for dinner tonight?” Plus, the more complex the task, the harder it is to get back on track. Writing a report? Tough. Folding laundry? Easier.
Repeat Offender
Here’s the kicker: frequent interruptions compound the problem. One study showed that repeated distractions don’t just slow you down; they increase your chances of making mistakes. It’s like trying to play Jenga during an earthquake — not ideal.
The Fix (Or, How to Fight Back Like a Focus Ninja)
But don’t despair. You can reclaim your focus. Here are some tried-and-true strategies to keep interruptions at bay:
The Pomodoro Technique: Work for 25 minutes, then take a 5-minute break. Repeat. It’s like giving your brain snack breaks instead of a buffet.
Notification Ninja Moves: Turn off non-essential notifications. The socks sale can wait.
Mindfulness for the Win: Meditation isn’t just for yoga retreats. Practicing mindfulness can train your brain to stay on task longer.
Guard Your Time: Set boundaries. When you’re in deep work mode, let people know. A simple, “Can I get back to you in an hour?” works wonders.
The Silver Lining
Here’s the thing: interruptions happen. They’re part of life, like taxes and your cat knocking things off the counter. The key isn’t to avoid them entirely (good luck with that), but to manage how you recover. If you can cut down on the number of distractions and train yourself to bounce back faster, you’re already ahead of the game.
So next time your focus gets derailed, take a deep breath. Maybe even set a timer for 23 minutes and 15 seconds. And when that timer goes off? Get back to work — and maybe, just maybe, finish that novel.
Because socks can wait. Your brilliance can’t.
Call to Action
One of the best ways to focus during the day is to wake up early and read the Bible. Start your day grounded and centered with the world’s best Bible reading plan at http://tearupyourbible.com.
