Does being distracted = being exhausted?
In this episode of Leadership Deep Dive, Margaret Katz Cann and David Langiulli explore a challenge that affects nearly everyone: distraction. The conversation started about fatigue and quickly becomes an exploration of one common contributor: how constant interruptions drain our energy, diminish our creativity, and undermine our relationships.
The Neuroscience of Being Distracted
Margaret shares a recent learning from neuroscience research about distractions. Every time we switch our attention from one task to another, our brains pay an energy cost.
While many people think of multitasking as doing several things at once, true multitasking is rare. Most of us are actually task-switching. We move from email to writing, from social media to a project, from a text message back to a conversation.
But each switch requires our brains to disengage from one activity and re-engage with another. And this comes with a cost: it consumes time, focus, and mental energy along the way.
One Culprit of Exhaustion: Email
One of the biggest offenders for Margaret is her habits around checking email. Years of front-line fundraising work conditioned her to constantly check her inbox.
But even when we don’t respond to email, simply peeking at messages–the constant moving between open tabs on the computer–creates distractions and “open loops” that occupy mental space. David explains that every unfinished action requires energy to remember and revisit later, contributing to a sense of overwhelm and exhaustion.
Learning To Protect Attention
Our hosts explore some practical strategies for protecting attention.
David recommends time-blocking on the calendar, setting specific windows for email rather than responding continuously throughout the day.
Margaret finds reserving her most productive hours (in her case, mornings) for creative or deep focus work instead of administrative tasks can really help.
Focus requires discipline—not just scheduling time, but really honoring those boundaries by resisting the urge to check notifications.
They also discuss open- versus closed-door policies for leaders in the workplace who are trying to balance accessibility with focus. Best practices include setting clear expectations around interruptions and creating dedicated time for deep work.
Being Distracted: It’s Not Just at Work …
Being exhausted from being distracted expands beyond productivity and into relationships and leadership.
Whether at a meal with friends, in a coaching session, or leading a team, distractions erode connection and presence. David argues that checking a phone during a conversation creates a break in the relationship, while Margaret reflects on how meaningful it feels when someone gives their full attention.
The Attention Deficit Device in Your Pocket
Technology makes these issues consistently challenging to overcome.
Smartphones and social media platforms are intentionally designed to capture and hold our attention. They are designed to make distraction feel rewarding in the moment. Yet deeper satisfaction comes not from another dopamine hit, but from completing meaningful work, creating something of substance, or being fully present with another person.
A Challenge for Listeners
The episode concludes with a challenge for listeners: experiment with protecting your attention.
This can look like:
- blocking focused work time,
- putting your phone on “Do Not Disturb,” or
- turning off notifications entirely.
The invitation is simple—create more space for what matters most and discover what becomes possible when you give your full attention to the task, person, or moment in front of you.
Key Takeaway
The greatest cost of distraction isn’t lost productivity—it’s the loss of energy, creativity, presence, and connection that comes from never fully focusing on what matters most.
