I decided to heed Dr. Nerukar's warning that multitasking was harming my productivity and mental health and follow my version of her advice to address the issue using monotasking. I noticed that I was working later than I wanted to and was desperate to find a solution that would allow me to eat dinner with my family and put my children to bed. I also didn't want to feel frazzled, stressed and like I was turning in "meh" work.As the Cambridge English Dictionary explains, monostasking is "the act of doing only one task at a time, especially in order to work more effectively."I knew it had to happen after reading Dr. Nerukar's book and poring over the research myself. For instance, one 2019 Cerubrumstudy reported, "Multitasking is almost a misnomer." The authors noted that the human brain isn't wired to perform two tasks at once, so we actually task-switch. Therefore, I realized that doing one thing at a time would allow me to lean into my biology and work with myself rather than against myself. And, get this: It actually lowers productivity, according to another study that found attempting to multitask harms our attention, comprehension and overall performance.Even with this data and motivation, I knew it wouldn't be easy. It's extremely challenging for me to turn off, and I have a habit of reading and responding to messages, even when I'm on vacation. Additionally, I get anxious when my inbox is flooded, which it often is with unsolicited emails from lists I got added to without asking.Still, I was committed to giving it a shot, and it worked. I shaved almost an hour off my workday—consistently—through the first half of this year.Related: This Setting May Reverse Brain Aging by a Decade, According to New Study
How I Used Monotasking
A 25-minute time block and a five-minute breakRepeat throughout the dayCongratulate yourself on your progress
For me, monotasking looked like:
20 minutes of work5 minutes to check emailBreak for 5 minutes after completing each task to breathe, relax or moveReflect at the end of every dayIn addition to shortening my workday, I also feel so much better physically and mentally. These benefits are the top ones I've noticed since I started monotasking:
2. I'm getting better sleep
Previously, I had sometimes logged out of work and climbed right into bed. Now that I'm not clocking as many hours, I have time to unwind before bed by reading and tucking my kids in. Sleep experts and data often point to screens before bed as something that can affect the quality and duration of rest. (Stress also doesn't do us any favors in the sleep department.)
4. I'm sharper
My memory and focus are much sharper now, and I no longer feel frazzled. When I was checking email constantly, I felt like a catcher for a pitcher having a wild night. Now, I feel on point. This one isn't surprising, considering the research. Additionally, I recently felt validated when writing a story for Parade on why deleting the email app from your phone can help you double your focus."Emails can be a major distraction if not consciously managed and can compromise task performance [because of issues like] increasing time spent on tasks and perhaps reducing quality," Dr. Adel Aziz, MD, a cognitive and behavioral neurologist at JFK University Medical Center, explains.Related:This Song Is Scientifically Proven To Reduce Stress by 65%—Have You Ever Listened to It?
Tips for Monotasking
Choose intervals that work for you. Twenty minutes may feel like too long. Pick a time block that works for you—maybe you start with 10 minutes and work your way up.Set yourself up for success. Single-tasking is hard, especially at first, so you'll want to do what you can to alleviate distractions and temptations to "multitask." Completely closing out of email was a game-changer for me. You may need to turn off notifications for social media if tapping on those is a problem.Reward yourself. Acknowledge your progress. Even a "good job" or a checkmark on a habit tracker lets you see your progress and relish it.Be gentle with yourself. I chase perfection (in addition to striving for super-tasking status), so I was pretty hard on myself during that first week. I don't want that for you. Affirm that you're doing your best and taking on challenging tasks.Stay the course. Real talk: I fell off the wagon in February and noticed my work hours ticking up, which was double-problematic because I got sick that month and needed rest. I checked in with myself, decided the timer needed to come back out and got back on task. Once again, my hours went back to a healthier number.
Monotasking took some deprogramming and remains a process, but it's one that I am grateful I began. It's significantly improved my physical, mental and social health, and I don't want to go back to the "before" times.
Related: Can Your Phone Give You Acne?
Sources:
Supertaskers: Profiles in extraordinary multitasking ability. Psychonomic Bulletin & Review.The Five Resets: Rewire Your Brain and Body for Less Stress and More Resilience. Dr. Aditi Nerukar, MD.The Multi-Costs of Multitasking. Cerubrum.Media Multitasking Effects on Cognitive vs. Attitudinal Outcomes: A Meta-Analysis. Human Communication Research.Social connection as a critical factor for mental and physical health: evidence, trends, challenges, and future implications. World Psychiatry. Social Connectedness. CDC.Casper-Gallup State of Sleep in America 2022 Report. Gallup.The impact of stress on sleep: Pathogenic sleep reactivity as a vulnerability to insomnia and circadian disorders. Journal of Sleep Disorders. The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis.Sports Medicine.After Dinner Rest a While, After Supper Walk a Mile? A Systematic Review with Meta-analysis on the Acute Postprandial Glycemic Response to Exercise Before and After Meal Ingestion in Healthy Subjects and Patients with Impaired Glucose Tolerance. Sports Medicine. Read More Details
Finally We wish PressBee provided you with enough information of ( This One Thing Shaved Nearly an Hour Off My Workday—and Now I'm Telling Everyone To Do It )
Also on site :
- Adorable Elephant Breaks Free From National Park and Heads Right to the Snack Aisle at the Grocery Store
- Prince Edward Could Predict ‘Desperately Lonely’ Harry’s Future Amid Reports Charles’ Funeral May Be the Last Time He Ever Sees His Family Again
- Chicago Forecast: Pleasant temperatures, mostly cloudy skies ahead of possible evening rain