How do I recover focus between back-to-back meetings?

The modern workday often involves jumping from one virtual meeting to the next with minimal breaks in between. These back-to-back meetings create what's called "attention residue," where thoughts from the previous meeting linger and reduce your effectiveness in the next one. Even with just five minutes between calls, you can implement powerful reset techniques that help clear your mind and prepare for the next context.

60-second physical resets

The quickest way to shift your mental state is through deliberate physical movement. The "cross-body activation" technique takes just 60 seconds but helps reset your brain by using bilateral movement. Touch your right hand to your left knee, then left hand to right knee, alternating for 30 seconds at a comfortable pace. This cross-lateral movement activates both brain hemispheres and helps clear mental fog.

Another effective physical reset is the "standing stretch sequence." Stand up and reach your arms overhead for a full body stretch (5 seconds), then bend forward at the waist letting your arms hang down (5 seconds), then slowly roll back up to standing (5 seconds). Repeat twice to complete the 60-second reset. This sequence counteracts the physical compression of sitting while promoting blood flow to your brain.

Mental state transitions

Between meetings that require different types of thinking (such as switching from a creative brainstorming session to a detailed analytical discussion), use the "mental transition bridge." Spend 30 seconds summarizing the key points from the previous meeting either by speaking them aloud or jotting them down. Then take a deep breath and spend the next 30 seconds visualizing your goals for the upcoming meeting. This creates a clean break between contexts.

For meetings that were emotionally charged or particularly draining, try the "emotional reset button" technique. Place a busy light or other visual indicator in your workspace, and when you need to transition, physically touch this object while taking a deep breath. With regular practice, this simple action becomes a powerful psychological trigger for releasing the previous emotional state. For more on using visual cues to support focus, see How do busy lights work in a home office?.

Environment switches

Even within the same physical space, you can create environmental shifts that signal a fresh start to your brain. The "visual field change" involves looking at something at least 20 feet away for 20 seconds between meetings. This not only rests your eyes from screen fatigue but also literally broadens your perspective, helping to shift out of tunnel vision.

Change your physical position between meetings. If you were sitting, stand for your next meeting, or vice versa. If you use the same position, make at least one deliberate change to your environment, such as opening or closing a window, adjusting your lighting, or moving to a slightly different spot at your desk. These small changes help your brain register that you're entering a new context.

The key to effective between-meeting recovery isn't the length of the break but how intentionally you use it. Even the briefest transition, when used purposefully, can significantly improve your focus and effectiveness throughout a day of back-to-back meetings.

For more strategies on maintaining focus and well-being during a busy workday, see How can I preserve my voice when I'm on calls most of the day? and What are the best fidget toys for ADHD adults?.