How to Regain Focus After Interruptions: The Simple Restart Rule

We've all been there: you're deep in your work, making real progress, and then—ping!—an interruption pulls you away. The real challenge isn't the interruption itself; it's the struggle to regain focus after interruptions and remember exactly where you left off. Enter the Restart Rule: a 20-second ritual that bridges the gap between your last action and your next move, so you never waste ten minutes staring at your screen wondering, 'What was I doing?'

Pause (When Interruptions Strike)

The first step is deceptively simple: pause. When you return to your task after being interrupted, resist the urge to dive straight back in. That moment of hesitation you feel? That's your brain trying to rebuild the context it just lost. Honour that pause. Give yourself permission to stop and assess before you continue.

This intentional pause sets the stage for the entire reset process. Without it, you're likely to skim your work aimlessly or start typing without direction, which only prolongs the confusion.

Read Your Last Line Aloud

Here's where the magic happens: read your last line aloud. Whether it's the final sentence of an email, the last note you jotted down, or even a sticky note on your desk, speak it out loud. Saying it engages your auditory working memory, which helps anchor you back to the task.

This isn't about being theatrical—it's about creating a verbal cue that tells your brain, 'This is where we were.' For those who are neurodivergent, externalising information in this way can be particularly powerful, as it compensates for the challenge of holding recent actions in mind.

Write Down Your Next Two Steps

Now that you've reminded yourself of the past, it's time to map out the future. Write down the next two steps in plain, simple language. For example:

• 'Finish drafting the introduction.'
• 'Outline three key points and send to Sam.'

Keep a pen and sticky notes nearby so this becomes automatic. Writing these steps externalises your plan and gives you a clear roadmap. If your mind still feels foggy, set a five-minute timer and tackle the smallest step first. Momentum builds from there.

Restart with Confidence

With your sticky note in place and your next actions clear, you're ready to restart. The beauty of this system is that it works everywhere: after a colleague pops by, after lunch, or even between household chores. The more you practise this quick reset, the faster your attention locks back in, and the less momentum you lose to everyday detours.

This isn't just a productivity hack—it's a neurodivergent tip that recognises how our brains actually work. By externalising both the past and the future, you create a bridge that lets you glide back into your task with clarity and purpose.

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