Why switching costs
When we change tasks, part of attention remains with the previous one. Frequent messages and tabs increase the time needed to rebuild context.
A 25-minute test
Choose one clearly defined task. For 25 minutes, close unnecessary tabs, silence notifications and write each urge to switch on paper.
Measure success
Do not measure only perceived productivity. Record completed output, number of switches and errors. Compare with your normal workflow.
Important: Practical suggestions are for education and self-observation and do not replace medical care.