Consider the Hilbert space $\ell^2(\mathbb{N})$ and let $P:\ell^2(\mathbb{N})\to\ell^2(\mathbb{N})$ be an orthogonal projection. Let $(\delta_i)_{i\in\mathbb{N}}$ denote the canonical orthonormal basis of $\ell^2(\mathbb{N})$ and define for $C\subset\mathbb{N}$ $$ Q_C=\sum_{k\in C}Q_k, $$ where $Q_kx=\langle\delta_k,x\rangle\delta_k$. Put differently, $Q_C$ is the orthogonal projection on $\ell^2(C)=\overline{\mathrm{span}\{\delta_k\}_{k\in C}}$.
Now I want to prove: $$ \|Q_CP(\mathrm{Id}-Q_C)PQ_C\|\leq \frac14. $$
My attemp: By the min-max theorem, $\|Q_CP(\mathrm{Id}-Q_C)PQ_C\|=\sup_x\langle x,(Q_CP(\mathrm{Id}-Q_C)PQ_C)x\rangle$ for $\|x\|=1$. By the outermost $Q_C$'s, we may restrict from the beginning to $x\in\overline{\mathrm{span}\{\delta_k\}_{k\in C}}$. In summary, $$ \|Q_CP(\mathrm{Id}-Q_C)PQ_C\|=\sup_{\substack{x\in\ell^2(C)\\\|x\|=1}}\langle x,P(\mathrm{Id}-Q_C)Px\rangle=\sup_{\substack{x\in\ell^2(C)\\\|x\|=1}}\left[\|Px\|^2-\sum_{k\in C}|\langle Px,\delta_k\rangle|^2\right]. $$ However, this approach does not look very fruitful...
The way I would see your inequality is as $$ \|(I-Q_C)PQ_C\|\leq\frac12, $$ since $$\|Q_CP(I-Q_C)PQ_C\|=\|Q_CP(I-Q_C)^*(I-Q_C)PQ_C\|=\|(I-Q_C)PQ_C\|^2.$$ And this is basically saying that the off diagonal entries of a projection cannot contribute more than $1/2$ to the norm. In spirit, this happens because the equality $P^2=P$ gives, for every diagonal entry, $$ P_{kk}-P_{kk}^2=\sum_{j\ne k} |P_{kj}|^2.$$ To make this into a proof, we write $P$ in terms of the decomposition $H=Q_CH\oplus (I-Q_C)H$, $$ P=\begin{bmatrix} A&B\\ B^*&C\end{bmatrix}, $$ with $A,C\geq0$ (since $P$ is positive). If we now look at the equality $P^2=P$ at the $1,1$ entry, we get $$ A^2+BB^*=A. $$ So $BB^*=A-A^2$. As $A$ is a positive contraction (from $P$ being a projection), we have $$ \sigma(A-A^2)\subset\{\lambda-\lambda^2:\ \lambda\in[0,1]\}. $$ For all such $\lambda$ we have $\lambda-\lambda^2\leq1/4$, so $$\|B\|^2=\|BB^*\|=\|A-A^2\|\leq\frac14,$$ so $\|B\|\leq1/2$. Thus $$ \|(I-Q_C)PQ_C\|=\|B\|\leq\frac12. $$