Hi Edson I know it has been a little while since you posted this, so hopefully you have found a way to be more focused and reduce multi-tasking. If not, here are four key things that I do that will help.
1, Turning off notifications. It might sound simple but a constant pop up for a message or email is so distracting. I've actually limited my phones to only show button notifications for new emails, and group chats I mute notifications when people are chatty and I am busy.
2, Phone on silent and upside down when focused on something. Even seeing the phone light up can be a distraction, so placing it face down takes away the power that has. This is also useful when you have finished work. If you have a work phone, leave it somewhere where you can check it when you want to, rather than where you will see it light up or hear it.
3, Time blocking. Often time blocking is considered to be longer blocks of time to complete a project, but you can use it for 5-20 minute blocks where you are focused on one singular task. This could be phone face down whilst you do task one (e.g check emails), then you check your phone, before putting it face down for time block two (e.g completing a powerpoint slide for a team meeting), and so on.
4, Write things down. Again, very straight forwards but when a thought comes up in your mind, rather than actioning straight away or getting mentally pulled away from what you are doing, write it down so you can give it your attention fully aftwards.

I hope you have found things to help you, otherwise these add a little support for you.

Hi Edson I know it has been a little while since you posted this, so hopefully you have found a way to be more focused and reduce multi-tasking. If not, here are four key things that I do that will help.
1, Turning off notifications. It might sound simple but a constant pop up for a message or email is so distracting. I've actually limited my phones to only show button notifications for new emails, and group chats I mute notifications when people are chatty and I am busy.
2, Phone on silent and upside down when focused on something. Even seeing the phone light up can be a distraction, so placing it face down takes away the power that has. This is also useful when you have finished work. If you have a work phone, leave it somewhere where you can check it when you want to, rather than where you will see it light up or hear it.
3, Time blocking. Often time blocking is considered to be longer blocks of time to complete a project, but you can use it for 5-20 minute blocks where you are focused on one singular task. This could be phone face down whilst you do task one (e.g check emails), then you check your phone, before putting it face down for time block two (e.g completing a powerpoint slide for a team meeting), and so on.
4, Write things down. Again, very straight forwards but when a thought comes up in your mind, rather than actioning straight away or getting mentally pulled away from what you are doing, write it down so you can give it your attention fully aftwards.

I hope you have found things to help you, otherwise these add a little support for you.

Hi Edson Ferreira I know it has been a little while since you posted this, so hopefully you have found a way to be more focused and reduce multi-tasking. If not, here are four key things that I do that will help.
1, Turning off notifications. It might sound simple but a constant pop up for a message or email is so distracting. I've actually limited my phones to only show button notifications for new emails, and group chats I mute notifications when people are chatty and I am busy.
2, Phone on silent and upside down when focused on something. Even seeing the phone light up can be a distraction, so placing it face down takes away the power that has. This is also useful when you have finished work. If you have a work phone, leave it somewhere where you can check it when you want to, rather than where you will see it light up or hear it.
3, Time blocking. Often time blocking is considered to be longer blocks of time to complete a project, but you can use it for 5-20 minute blocks where you are focused on one singular task. This could be phone face down whilst you do task one (e.g check emails), then you check your phone, before putting it face down for time block two (e.g completing a powerpoint slide for a team meeting), and so on.
4, Write things down. Again, very straight forwards but when a thought comes up in your mind, rather than actioning straight away or getting mentally pulled away from what you are doing, write it down so you can give it your attention fully aftwards.

I hope you have found things to help you, otherwise these add a little support for you.