Ever found yourself saying, “Just one more thing, then I’ll stop”—only to keep working another hour? You’re not alone. Many professionals, especially high achievers, struggle with the “one-more-thing” trap—the urge to do just a bit more, tweak a bit longer, or check one last email before calling it a day.
The problem? What feels like dedication often leads to burnout, lateness, and declining productivity over time. Here’s why we fall into this trap—and how to finally stop working when it’s time.

Why We Fall Into the “One-More-Thing” Trap

The “one-more-thing” habit often comes from a mix of perfectionism, hyperfocus, and productive procrastination.

• Perfectionists fear missing something important, so their brain treats stopping as failure. Ironically, this overcommitment reduces efficiency and confidence in the long run.

• People with ADHD may find it hard to transition between tasks once they’re in a state of hyperfocus. Even reminders or alarms can be ignored, as the brain seeks the satisfaction of completion.

• And for some, “doing one more thing” is a subtle form of procrastination—a way to delay discomfort, decisions, or endings while still feeling productive.

While the causes differ, the effect is the same: extended hours, mental fatigue, and strained relationships with coworkers or loved ones waiting for you to “wrap up.”

The Hidden Costs of Doing ‘One More Thing’

At first, working beyond your planned limit can feel like commitment. But over time, it damages trust and team flow. Meetings run late, projects overlap, and deadlines blur.
Leaders who habitually overrun their schedules can unintentionally send a message that their time matters more than others’. In workplaces that value efficiency and respect, the ability to end on time is a quiet but powerful form of professionalism.

Knowing when to stop doesn’t mean you care less—it means you care enough to protect focus, balance, and boundaries.

How To Break the “One-More-Thing” Habit

Breaking free from this cycle takes awareness and a few simple behavioral shifts:

1. Set Time Agreements – Start meetings by defining when they’ll end. Stick to it. This builds consistency and shows respect for everyone’s time.

2. Use Transition Cues – Create signals to wrap up, such as saying, “Let’s pause here” or “Before we close, one last thought.”

3. Keep a “Parking Lot” List – Capture unfinished ideas or follow-ups for next time. Not everything needs to be handled now.

4. Be Realistic – Before adding another task, ask yourself: How long will this actually take? Most “quick” tasks aren’t quick at all.

5. Timebox Your Tasks – Allocate specific blocks of time for each task. When the timer rings, stop—then consciously decide whether to continue or move on.

If you struggle to plan manually, try using an automatic planner like Sunsama, which timeboxes your day and helps you finish tasks on time.

Know When to Stop—And Why It Matters

Ending on time is not about rigidity; it’s about self-awareness and respect for your commitments. The urge to “just do one more thing” may never vanish completely—but you can train your brain to pause, note it, and revisit it later.
Remember: maturity in work isn’t about endless effort—it’s about knowing when to stop.