Thanks for pointing this one out - I hadn't seen it myself.
Funnily enough I agreed with the journalist more than the expert. She (the journalist) made a list for one hour only. That was short enough to focus her attention. But long enough to achieve something worthwhile.
How to reduce 'attention residue' in your life - BBC Worklife
http://www.bbc.com/worklife/article/20200130-the-life-hack-to-reduce-admin-and-carve-out-downtime