Do you have issues with interruptions sneaking into your day like I do? You sit down with a clear plan, ready to tackle your to-do list, and then it happens—a phone call, an email ping, someone dropping by with “just a quick question,” or even your own wandering thoughts pulling you off track. 

Before you know it, your focus is gone, and you’re trying to remember where you left off.

Here’s something that might surprise you: on average, professionals lose two hours every day to interruptions and the time it takes to refocus. Two hours! That’s 10 hours a week—an entire workday—just slipping away to distractions. Imagine what you could do with that time back.

Now, let me ask you this: What if you could regain those hours? What if you could end your day feeling accomplished instead of exhausted, knowing you focused on what really mattered?

I’ll never forget the time I did my own “interruption audit.” I thought my day wasn’t that bad when it came to distractions—until I started keeping track. 

In one morning alone, I realized I’d been interrupted over 20 times. And here’s the thing: most of those interruptions weren’t from other people—they were self-inflicted. 

Checking my email, chasing random thoughts, and letting my attention drift were doing more damage than I realized. That experience opened my eyes to how much control we actually have over interruptions, once we start paying attention.

Interruptions might feel like they’re just part of the job, but they don’t have to run your life.

But before you can take back control, it’s important to understand the four types of interruptions and just how much interruptions are really costing you—because they’re doing more damage than you might think.

The Four Types Of Interruptions

Interruptions come in all shapes and sizes, and no matter where they come from, they all have the same effect: they pull you away from what you’re doing and leave you scrambling to refocus. Understanding the four types of interruptions is key to seeing how they creep into your day—and how they make you feel.

First, some interruptions are external, and these are often the easiest to spot. Think about the email notifications that pop up constantly or the coworker who stops by to chat when you’re trying to focus. Then there’s the ‘helpful’ coworker who sends you a message with a task you didn’t ask for, saying, ‘I thought you’d want to see this.’ 

Even little things, like a stray thought about dinner can completely throw you off before you even realize it.

But not all interruptions come from the outside. The second type are self-induced, and those might be the most frustrating of all. 

For example, have you ever caught yourself checking your phone for no reason, checking email because you were feeling frustrated or overwhelmed, or scrolling through social media just because you’re bored or stuck on a task? It’s like you’re interrupting yourself, trying to avoid discomfort or procrastinate on something that feels hard.

Then there’s the third type, task switching, which doesn’t always feel like an interruption—but it absolutely is. Every time you jump from one task to another without finishing the first, your brain has to work overtime to adjust. 

For example, maybe you’re reviewing financials, but you pause to answer a quick email. Before you know it, 15 minutes have passed, and you’re struggling to pick up where you left off.

And last but not least are environmental distractions, which are sometimes the hardest to control. Maybe you work in a noisy office with phones ringing, coworkers chatting, or background noises you can’t block out. Even small things like your neighbor’s dog barking or a cluttered desk can break your concentration.

The issue is that the feelings these interruptions stir up can be overwhelming. Frustration is often the first reaction—you’re in the zone, making progress, and then suddenly, you’re pulled away. It feels like slamming on the brakes when you’re finally gaining momentum.

As the interruptions stack up, they can leave you feeling even more overwhelmed. You start the day with a plan, but by noon, it feels like you’ve barely made a dent in your to-do list. That nagging feeling that you’re falling behind can make it hard to focus on anything.

Then there’s guilt, especially when it comes to external interruptions. You might feel bad for not answering someone’s email immediately or saying no to a request for your time. It’s easy to feel like you’re letting people down, even when you’re trying to protect your focus.

Add all this together, and it can’t help but lead to the feeling of stress. By the end of the day, you’re mentally drained, and instead of feeling accomplished, you’re left wondering where the time went. Interruptions might feel small in the moment, but their impact is anything but.

So, now that you know the four types of interruptions, let’s talk a little more about the hidden costs of interruptions.

The Hidden Costs Of Interruptions for Accountants

Interruptions aren’t just annoying—they come with a price tag. Every time you’re pulled away from a task, you lose more than just a few seconds or minutes. Those tiny moments of distraction add up, and the true cost is far greater than it seems.

First, let’s talk about lost productivity. When you get interrupted, you don’t just pause and pick up where you left off—it takes time for your brain to refocus. 

In fact, research shows it can take up to 23 minutes to fully get back into a task after an interruption. Imagine this happening multiple times a day. By the end of the day, those lost minutes can easily total hours of wasted time.

Interruptions also cause an energy drain that’s harder to see but impossible to ignore. Think of your brain like a battery. Every time you switch tasks or refocus after an interruption, you’re draining a little bit of that energy. By the afternoon, you’re mentally exhausted, even if you haven’t made much progress on your work.

Then there’s the decline in work quality. When you’re constantly pulled away, you’re more likely to make mistakes or overlook details. 

For example, let’s say you’re reviewing a complicated report, and someone interrupts with a question. Even if it seems like you get right back to it, you might miss an error or overlook something important because your focus was broken.

Interruptions also lead to decision fatigue, which can quietly sabotage your day. Every time you’re interrupted, your brain has to decide: Should I stop what I’m doing to address this? Is this urgent, or can it wait? 

These small decisions might not seem like a big deal, but they add up, leaving you mentally worn out and less capable of making good decisions by the end of the day.

But I think the most damaging cost is how interruptions keep you stuck in reactive mode. When you’re constantly responding to what’s coming at you—emails, calls, and requests—you don’t have the chance to focus on what truly matters. 

Instead of working on high-priority tasks, you’re putting out fires or checking off minor to-dos that feel urgent but aren’t actually important.

The truth is, reactive mode is a trap. It gives you the illusion of productivity because you’re busy, but in reality, you’re just treading water. 

For example, you might spend hours answering emails and feel like you’ve accomplished something, only to realize at the end of the day that none of your critical projects moved forward.

This constant state of reaction also kills your ability to do deep work—the kind of focused, uninterrupted effort needed for creative thinking or solving complex problems. Without deep work, you’re stuck in surface-level tasks, and the big, meaningful projects keep getting pushed aside.

Interruptions are more than just a temporary annoyance. They chip away at your time, energy, and ability to focus in ways that make it harder to succeed. The good news? Once you understand the brain science behind interruptions, you can start taking steps to break free from their grip.

The Brain Science Behind Interruptions

Do you know why interruptions pull your focus so easily? It’s because your brain is wired to react to anything new—it’s how humans survived back in the day. If a predator showed up, your brain had to decide, ‘Do I fight, or do I run?’

Now, here’s the funny thing—your brain doesn’t know the difference between a predator and an email ping. It treats them both like they’re equally urgent, which is why you feel that pull to check your phone or see who just emailed you.

But here’s the good news: you can teach your brain to not react. For starters, turn off those notifications during focus time. It’s like telling your brain, ‘Hey, nothing life-or-death is happening right now, so stay on track.’

Another thing to keep in mind is how much energy your brain uses when it’s constantly switching between tasks. Every time you jump from one thing to another, it’s like restarting a car over and over—it drains your mental gas tank. 

To fix this, try batching your tasks. For example, answer all your emails at once instead of checking them all day long. It makes a huge difference.

The bottom line is that once you understand why your brain reacts this way, you can work with it instead of against it. Little changes like these can help you stay focused without feeling completely drained by the end of the day.

Although interruptions may be a fact of life, they don’t have to control you. When you understand how your brain reacts to them, you can also start setting boundaries that protect your focus and energy, helping you get more done without feeling mentally exhausted.

The Power of Boundaries

Boundaries are like invisible fences that protect your time and focus. Without them, interruptions can invade your day at any moment, leaving you feeling scattered and out of control.

The reason why boundaries work is that they send a clear message to others that your time is valuable. For example, when you let your team know you’ll only check emails twice a day, they start to respect your focus time instead of expecting instant replies.

Boundaries also clarify when interruptions are okay and when they’re not. Imagine setting a rule that colleagues should only interrupt you for emergencies during certain hours—this gives you uninterrupted time to focus and helps them think twice before disrupting your work.

But setting and sticking to boundaries definitely comes with its own challenges.  One of those challenges that I see all the time with my coaching clients is that the hardest part of setting boundaries is the fear of disappointing others. 

For example, it might feel awkward to say “no” to a last-minute meeting request, but it’s often necessary if you’re in the middle of something more important.  

Another challenge I see all the time is staying firm once you’ve set a boundary. Maybe you’ve blocked off two hours for focus work, but a colleague asks for “just five minutes” of your time. It’s so tempting to give in because, let’s face it, the thing you were about to work on might be challenging.

It’s also important to recognize the fact that sometimes, the resistance comes from within. You might feel guilty declining a request, like skipping a team lunch to focus on your deadlines, even if it’s what you need to get through your day without stress.

So what’s the good news?  Well, this is where managing your mind becomes essential. If guilt creeps in when you enforce a boundary, remind yourself that you’re not saying “no” to people—you’re saying “yes” to the work that matters most.

In order for my coaching clients to effectively learn how to handle interruptions, they first need to learn how to manage their minds.  Mind management makes it possible to set and stick to boundaries.

For example, instead of thinking, “I’m letting them down”, you can shift to, “I’m teaching them to respect my time so I can be at my best for everyone.”

If you’re still on the fence about being able to handle interruptions, let me share how one of my coaching clients learned to effectively handle interruptions.

Becoming a Smarter Accountant: Learning To Effectively Handle Interruptions

As part of The Smarter Accountant Time Management Program, I include a on-demand mini-training on effectively handling interruptions because I believe it’s one of those topics that accountants aren’t taught.  Every coaching client that’s watched it said they had one aha moment after another.

For example, one accountant came to me for coaching because her days felt like a constant scramble. She was always available—answering every email immediately, taking unscheduled calls, and saying “yes” to every request from her team. 

By the end of the day, she was completely drained, with barely any progress made on her own tasks. She felt like she was letting everyone else dictate her schedule, and it left her frustrated and overwhelmed.

After going through The Smarter Accountant Programs, she learned to set clear boundaries and stick to them. She started by blocking two hours of focus time each morning and letting her team know she wouldn’t be available during that time unless it was urgent. 

At first, she felt guilty, but with practice and mind management, she realized her boundaries were helping her deliver higher-quality work. Now, she ends her days feeling accomplished and in control, knowing she’s prioritizing what matters most without sacrificing her well-being.

I promise you that effectively handling interruptions is easier than you might think when you understand how to manage your brain and how to set and stick to boundaries with yourself and others.

Now I’m going to share the key takeaway from today and an action item for the upcoming week.

Key Takeaway and Action Item

The key takeaway is that interruptions are more than just small distractions—they’re draining your time, energy, and focus. By understanding their impact and using tools like boundaries and mind management, you can take back control of your day and focus on what truly matters.

For this week, ask yourself, “What’s one change I can make today to reduce the interruptions that derail my focus?”  This question encourages you to look at your own habits and environment. 

Maybe it’s silencing notifications during work hours, creating a dedicated block of time for deep work, or finally setting boundaries with your colleagues. The key is to identify one actionable step that feels doable and gives you back some control.

The bottom line is that interruptions might feel inevitable, but you have more power over them than you think. By being intentional with your boundaries, managing your mind, and taking small, actionable steps, you can reduce the chaos and make space for meaningful work. 

The changes might feel small at first, but they can have a huge impact on how you end your day—less stressed, more productive, and fully in control.

Well, that’s what I have for you today. Thank you for joining me as I shared everything you need to know about handling interruptions. I hope you’re walking away with some awareness that might change how you manage your career and your life.

As I always say, you’ve worked hard to become an accountant; it’s time to make it easier to be one.

If you’d like to discuss how to better manage your time or anything you’re currently struggling with, you can schedule a free 30-minute call with me at  https://thesmarteraccountant.com/calendar/. 

And don’t forget to check back each week for more tips and strategies to help you go from being a stressed accountant to a Smarter Accountant.

Also, if you haven’t already, make sure to take The Smarter Accountant Quiz at www.thesmarteraccountant.com to see if you’ve been underutilizing your accountant brain. It’s a great starting point to see where you are and how you can improve.

Lastly, if you’ve found today’s episode helpful, I’d really appreciate it if you could spread the word to other accountants. The more we get this message out, the more we can change the narrative in the accounting profession and help accountants everywhere.

The truth is that you’re already smart, but this podcast will show you how to be smarter.