A productivity technique combining note-taking, task management, and time tracking by writing timestamped journal entries whenever switching tasks or taking breaks, reducing context switching costs and improving mindfulness.
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Interstitial Journaling
Interstitial journaling is a productivity and journaling technique created by Tony Stubblebine that involves writing timestamped notes every time you take a break or switch tasks. It's the simplest way to combine note-taking, tasks, and time tracking in one unique workflow.
The process is straightforward: jot down a few notes every time you take a break or change tasks, along with a timestamp. The core practice involves:
Interstitial journaling tackles context switching by helping you take reflective breaks to declutter your mind between tasks and offload lingering thoughts onto your journal. This process empties your brain of the last project and gives space to formulate an optimal strategy for the next one.
The act of writing down what you're about to do creates commitment and reduces the friction of starting new tasks.
It's a great way to make breaks more mindful, allowing you to reflect on your previous task, plan for the next one, take your own mental pulse, and jot down anything else that comes to mind to reduce cognitive load.
Timestamps provide a natural record of how time was spent throughout the day without dedicated tracking tools.
Offloading thoughts from one task prevents them from interfering with focus on the next task.
You can keep an interstitial journal anywhere—even a text file would work well. Popular options include:
The method caught on particularly among users of note-taking apps like Workflowy, Obsidian, and Logseq, where the daily notes feature made timestamped journaling feel native to the workflow.
A typical interstitial journal entry might look like:
10:30 AM
Just finished the client proposal. Feeling good about the timeline section but need to revisit pricing. Starting email responses next - want to clear inbox before lunch.
12:15 PM
Inbox at zero. Taking lunch break. Energy still high.
1:00 PM
Starting deep work on the Johnson project. Need to focus on the architecture design.
A few sentences is typically enough. The goal is reflection, not extensive journaling.
Write an entry every time you change tasks or take a break, not just when you remember.
Write freely without worrying about grammar or structure. This is for you, not an audience.
Look back at past entries to identify patterns in productivity, energy levels, and time allocation.
Adapt the technique to your needs - some people include mood indicators, energy levels, or focus scores.
Some practitioners include longer reflections on progress, challenges, and learnings.
Just timestamps and task names for pure time tracking without reflection.
Combine with bullet journaling rapid logging symbols for quick entries.
Free methodology - requires only a note-taking system you likely already have
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