Tips To Overcome The ‘One-More-Thing’ Trap are essential for protecting your time and avoiding burnout. Have you ever found yourself wrapping up a meeting, about to leave the office, or finishing a project when the thought creeps in: “I’ll just do one more thing”? It sounds harmless, or even hyperproductive.
But for many professionals—especially those with perfectionistic tendencies or ADHD—this habit quietly drains energy, fuels stress, and erodes credibility. Those few extra minutes can quickly snowball into chronic lateness, burnout, and the perception that your time has no clear boundaries.
When “Just One More Thing” Becomes a Pattern
One of my coachees noticed that even after learning to manage his stress, he kept running late to meetings. Each time, the reason was simply finishing one more email, clarifying one more point, or adding one more slide. Because, why not?
Over time, he realized this pattern stemmed from his desire for perfection. Adding one more thing or asking one more question felt like it would make the work even better. His mind stayed hooked on completion, tempted by the desire to do a little more, making it difficult to stop, even when he knew it was time to move on.
Why The ‘One-More-Thing’ Trap Happens
This impulse to keep going often masks deeper issues:
1. Perfectionism in Disguise
Perfectionists fear missing something important or leaving things “unfinished.” The brain treats stopping as a failure, so they keep tweaking, refining, or overexplaining. Ironically, this behavior often reduces efficiency and long-term confidence.
2. ADHD and Hyperfocus
For many with ADHD, the brain struggles to transition between tasks. Once they achieve hyperflow, it’s exceptionally hard to stop, even when time is up. They may even dismiss alarms or reminders instantly. The reward system favors novelty and completion, making the lure of “just one more thing” momentarily satisfying but disruptive later on.
3. Productive Procrastination
For some, “just one more thing” acts as a delaying tactic. It gives the illusion of productivity while avoiding something uncomfortable, like making a difficult decision, ending a necessary meeting, or facing the silence of downtime.
The Ripple Effect on Teams and Careers
Over time, the “one more thing” habit can lead to chronic lateness, burnout, and the perception that you don’t value others’ priorities. You might notice coworkers growing frustrated, meetings running over, or partners getting tired of waiting for you to wrap up. What begins as dedication can easily be misread as poor time management or a lack of trust.
5 Tips To Overcome The One-More-Thing Trap
Resisting “just one more thing” doesn’t mean you care less; it means you are honoring your deadlines and timeboxes. Here are five actionable strategies to help you stop working with intention:
1. Set and Honor Time Agreements
At the start of any meeting or task, explicitly state when it will end, and stick to it. Consistency builds credibility and a culture of respect. If you struggle with this, ask colleagues to assist, perhaps by appointing a timekeeper or setting an alarm for five minutes before and at the conclusion of the event.
2. Use Transition Cues
Create deliberate signals to close your focus loop and signal the transition to your brain. This could be setting a timer, using a specific closing phrase (“Let’s pause here”), or simply shutting your notebook or closing the relevant application.
3. Save It for Later (Use a ‘Parking Lot’)
If a new thought or task pops up, immediately write it down on a “parking lot” list for follow-up later. Not all topics need to be addressed instantly. You can finish the current activity on time, knowing you’ve acknowledged the outstanding items and have a plan to revisit them.
4. Be Realistic About Time Commitments
Before saying yes or adding more, ask yourself how long that one more thing will actually take. We often drastically underestimate these small tasks. Observe yourself next time you check “one more email” and track the total time it consumes—from opening it to responding, getting a notification, and losing focus. Awareness is the first step to overcoming the trap.
5. Timebox with Intention
If you tend to lose track of time, experiment with timeboxing: allocating fixed, non-negotiable blocks of time for specific tasks. When the timer rings, stop, reflect, and decide consciously whether to continue or move on. Tools like automatic planners (e.g., Sunsama) can help automate this, making it easier to stay realistic about your workload and end on time.
Final Thoughts
Knowing when to stop is not a weakness; it is a clear mark of maturity and professional self-awareness. Recognize the temptation to do a bit more, but pause right there. Write down what else needs to be done, then evaluate those notes later to decide if they need another timebox, can be delegated, or should be let go. Sometimes, the best next step is simply to pause and confidently move on to your next priority.
Credit: Forbes.com
