Taking ​Ownership​ begins with the three A’s: Awareness, Acceptance, and Action.

Awareness: Start by becoming aware of moments when you are tempted to multitask or when distractions pull your focus away from a single task. Notice the triggers and patterns that lead to these behaviors.

Acceptance: Once you’re aware of the tendencies to multitask, accept them without judgment. Understand that it’s a common challenge and that you have the power to change your habits.

Action: Take action by implementing techniques to keep you focused. Try ​timeboxing,​ a goal-oriented time management strategy that helps you focus and get work done quickly. Follow these specific steps:

1. Identify the tasks to be timeboxed: Choose specific tasks or activities you want to complete.
2. Set a realistic time limit: Determine a realistic amount of time needed to complete the task. This time limit should be challenging yet achievable within the designated time frame.
3. Create a dedicated timebox: Set aside a dedicated period to focus solely on the task at hand. Use a timer or a productivity app to track the timebox.
4. Focus solely on the task: During the timebox, eliminate all distractions and interruptions. Close unnecessary tabs on your computer, silence notifications, and inform colleagues or family members that you’re unavailable during this focused work period.
5. Evaluate progress and adjust: At the end of the timebox, evaluate your progress. Did you accomplish the task within the allocated time? If not, reflect on what factors contributed to any delays or distractions. Use this feedback to adjust future timeboxes and improve your time management skills.

Combining timeboxing and practicing mindfulness in daily tasks may look like this:

Make Tea 7:50 – 8:00

Engage fully in the process of making tea, noticing the steam from the boiling water, the aroma of the tea leaves, the sound of pouring, and the warmth of the cup, all without judgment or distraction.

Create To-Do List 8:05 – 8:10

Focus on each task as you prioritize and list them, maintaining non-reactive awareness of your thoughts and feelings about each item.

Answer Messages 8:15 – 8:30

Respond to messages with non-judgmental attention, focusing on the content and intent behind each message rather than reacting impulsively.

Complete Work Task 8:35 – 8:45

Pay close attention to each step of the task, staying present in the moment without judgment or distraction, allowing for a more focused and efficient workflow.

Check Social Media 8:50 – 9:00

Approach social media usage mindfully by being aware of your intentions, emotions, and reactions while engaging with content. And if you notice social media doesn’t really bring you joy, you may eliminate this task altogether.