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Focus Science2024-12-01•8 min read

The 23-Minute Rule: What Research Says About Interruptions

Every interruption costs you 23 minutes of focus. Here's the science behind it and what you can do about it.

The Hidden Cost of Every Ping

You're deep in a complex problem. The code is starting to make sense. Then—ding—a Slack message. "Quick question..."

It takes you 5 seconds to check. But the real cost? 23 minutes and 15 seconds to fully regain your original depth of focus.

This isn't an estimate. It's from a landmark study by Gloria Mark at UC Irvine, who spent years tracking knowledge workers' attention patterns.

What the Research Actually Says

Dr. Mark's research revealed several uncomfortable truths:

  • The average knowledge worker switches tasks every 3 minutes
  • It takes 23+ minutes to return to the original task with the same intensity
  • Many interrupted tasks are never completed at all

    • Think about that. If you're interrupted just twice per hour, you might never reach deep focus during your entire workday.

    Why Does It Take So Long?

    The 23-minute recovery isn't just about distraction—it's about attention residue.

    When you switch from Task A to Task B, part of your brain stays on Task A. You're not fully present for Task B, and when you try to return to Task A, you have to rebuild your entire mental model.

    It's like reading a complex novel, putting it down for a week, then trying to pick up where you left off. You have to re-read pages just to remember where you were.

    What You Can Do

  • Batch your communications. Check messages 2-3 times per day, not constantly.
  • Use a distraction blocker. Remove the temptation entirely.
  • Set clear focus windows. Tell your team when you're unavailable—and actually be unavailable.
  • Protect your first hours. Your morning focus is precious. Don't give it away to email.
  • Capture, don't switch. When a thought pops up mid-task, write it down and return to it later. This is why we built Quick Capture into Mushin.

    • The Bottom Line

    Every interruption feels small. But the cumulative cost is enormous. If you're working 8 hours but getting interrupted 10 times, you might be achieving less than 2 hours of actual deep work.

    The attention economy profits from your fragmentation. Your best work depends on protecting your focus.

    Want to protect your 23 minutes? Try Mushin free and experience what distraction-free deep work actually feels like.

    The Mushin Team

    Helping knowledge workers reclaim their focus, one deep work session at a time.

    Try Mushin Free
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