A One-Question Trick to Keep Focused

Workers struggling to stay on task have a counter-intuitive ally: think about how you want to feel at the end of the day. That's the advice from US psychologist and informatics professor Gloria Mark, who has spent years studying distraction in digital workplaces.

Mark, a professor at the University of California, Irvine, has documented just how fragmented our screen time has become. In studies using computer logging between 2016 and 2020, she and other researchers found that people switching between windows and programs typically stick with a single activity for only 47 seconds before jumping to something else.

Her suggested antidote is the 'Future Self' visualisation. Instead of starting the day with an abstract to-do list, create a concrete mental picture of your evening self: relaxed and spending time with family, reading a book, or on a walk. That clear emotional goal, Mark argues, makes it easier to override the impulse to check social media or emails mid-task. The core question to ask yourself is simply: 'How do I want to feel at 7 p.m.?'

Why Picturing Your 7 p.m. Self Works

The psychology of a vivid payoff

The technique works because it turns an abstract long-term benefit—finishing work undistracted—into an immediate, emotionally engaging image. When the brain sees the reward of a calm evening more concretely, it becomes easier to resist the instant gratification of a notification ping. Mark's research on attention suggests that such pre-commitment strategies can dampen the automatic urge to switch tasks.

No apps, no blockers required

Unlike software solutions that lock down apps or block websites, the 'Future Self' visualisation relies solely on mental reframing. It costs nothing and requires no technical setup, which makes it accessible for anyone who feels their focus slipping during the day. While its effect varies by individual, it aligns with a broader body of work on implementation intentions: forming a specific 'if-then' plan often outperforms general good intentions.

How to Use It Tomorrow Morning

To try the technique, do this at the start of your workday:

  • Before unlocking your screen, close your eyes and imagine exactly what you want your evening to look and feel like. Be specific: a quiet dinner, a workout, time reading without a phone nearby.
  • Ask yourself aloud or silently: 'How do I want to feel at 7 p.m.?'
  • When you feel the pull to check Instagram or email, briefly recall that image. Ask whether giving in to the distraction will move you closer to that relaxed state. If the answer is no, place your phone face-down and return to the task.

The goal is not perfect focus, but a simple mental anchor that interrupts the autopilot of digital checking.