How Constraints Unlock Workplace Productivity and Creativity: 5 Science-Backed Strategies

Constraints aren’t barriers—they’re catalysts for better work. In his latest book, Inside the Box: How Constraints Make Us Better, author David Epstein argues that deliberate limitations can focus attention, streamline decision-making, and spark creativity. Epstein, a former senior writer for Sports Illustrated and investigative reporter for ProPublica, is also the bestselling author of Range and The Sports Gene.

Listen to Epstein read an audio excerpt from the book in the Next Big Idea App, or purchase a copy to explore his insights in full.

5 Ways Constraints Enhance Productivity and Creativity

1. Make all your commitments visible

A genomics lab took a simple but powerful step: they wrote each of their current projects on Post-it notes and placed them on a wall. The team immediately saw the problem—too many projects were in progress at once. This exercise revealed the need to prioritize and cut back on medium-priority tasks competing with top priorities.

Epstein recommends asking yourself: “If I had to cut one of these things out in the next 90 days, which would it be?” This isn’t about eliminating tasks permanently but identifying what to pause or deprioritize. Most people and teams discover they’re overcommitted and benefit from a “subtraction audit” to actively reduce obligations rather than only adding more.

2. Batch your email to reduce stress and improve focus

Psychologist Gloria Mark has spent 20 years studying workplace behavior. Her research shows that office workers check email an average of 77 times per day, a habit linked to lower productivity and higher stress. Frequent task-switching may even impact immune function, though its effects on stress and work quality are well-documented.

Mark compares the brain to a whiteboard: when you switch tasks, you erase part of your focus, leaving “residue” that interferes with the next task. Batch email into one, two, or three daily sessions to minimize cognitive residue and preserve bandwidth for deeper work.

3. Use constraints to guide creative decisions

Constraints force clarity by narrowing options. Epstein cites examples from design and innovation where strict parameters—such as budget limits or time constraints—led to breakthrough solutions. When teams face fewer choices, they focus on what truly matters, reducing decision fatigue and increasing creativity.

4. Simplify by removing unnecessary steps

Epstein highlights the power of subtraction in problem-solving. Many teams default to adding features, processes, or tasks, even when removing them would yield better results. He points to the concept of subtractive neglect bias, where people overlook solutions that involve taking things away. Regularly audit your workflows to identify what can be eliminated or streamlined.

5. Set time constraints to sharpen execution

Time limits create urgency and focus. Epstein references Parkinson’s Law: “Work expands to fill the time available.” By imposing shorter deadlines, teams can cut out inefficiencies and deliver higher-quality results faster. Whether for meetings, projects, or daily tasks, time constraints help prioritize what’s essential.

Why Constraints Work: The Science Behind the Strategy

Epstein’s approach is grounded in cognitive science and behavioral research. Constraints reduce decision fatigue, lower stress, and free up mental resources for creative thinking. They also combat the paradox of choice, where too many options lead to paralysis and reduced satisfaction.

By embracing limitations—whether in time, resources, or scope—teams and individuals can work smarter, not harder. The key is to use constraints intentionally, not as rigid rules but as flexible guides to better outcomes.