In today’s fast-paced world, it’s easy to get caught up in the never-ending cycle of multitasking. We’re constantly checking emails, responding to Slack messages, and juggling multiple tabs and tasks at once. But at the end of the day, we often find ourselves wondering: what did we actually achieve?
The truth is, our brains are not designed to handle multitasking. In fact, trying to do too many things at once can actually be detrimental to our productivity and well-being. This is because our brains can only focus on one task at a time, and when we switch between tasks, it can cause a delay known as a “switch cost” or “switch tax”. This is when the brain has to store information related to an abandoned task and redirect its attention to a new one.
It’s no surprise that all this multitasking can take a toll on our mental and physical health. According to Brown University Health, it can increase stress levels, which can lead to elevated blood pressure and heart rate. That’s why experts recommend minimizing multitasking whenever possible.
But how can we break the cycle of multitasking and get our brains back on track? Enter the 90-minute rule.
In a recent video on TikTok, Olivia Yokubonis, the creator behind Olivia Unplugged, shared her 90-minute rule to help people finally get their tasks completed. The rule involves taking multitasking “off the table” by setting aside distractions like our phones, prioritizing tasks, and creating a focused work environment (i.e. not working in bed or on the sofa).
Yokubonis, who is also the social media manager at focus app Opal, emphasizes that this is not about willpower. It’s about creating an environment where distractions don’t stand a chance. This method is similar to the popular Pomodoro technique, where people work for 25 minutes before taking a short break, but instead, it ramps up the time spent working to 90 minutes.
But why 90 minutes? According to experts, it follows the body’s “ultradian” rhythm. While we may be familiar with circadian rhythms, our brains also operate on a 90-minute cycle of high focus followed by a dip. This means that we have a built-in timer that we can work with to maximize our productivity.
Neuroscientist Andrew Huberman explains that ultradian cycles are “approximately 90-minute physiological cycles that affect our focus, attention, and other processes throughout the day and night.” By working in 90-minute cycles, we can align our work with our brain’s natural capacity for concentration.
After 90 minutes of deep focused work, it’s important to take a break. But for how long? According to Dr. Sydney Ceruto, founder of MindLAB Neuroscience, our brains are not wired for 8-hour focus sprints. Instead, they are wired for 90-minute cycles of high activation followed by 20-minute recovery periods.
So, the next time you find yourself struggling to stay focused and productive, try implementing the 90-minute rule. Set aside distractions, prioritize your tasks, and work in 90-minute cycles to align with your brain’s natural rhythm. And remember, taking breaks is just as important as focused work. By following this rule, you can boost your productivity, reduce stress, and achieve more in less time.
