when was the last time you gave 100% of your attention to, well…. anything?
Single-tasking is the art of doing just that – 100% of you attention as you do one thing at a time.
We live in a world obsessed with getting more done. A world of multi-tasking – the process of trying to do more than one thing at once – where productivity, busyness and instant gratification are the norm, worn as a badge of honour, as we attempt to do 10 things at once.
But when we multitask, we end up being more stressed and less productive, and we end up doing less.
When the kids were little, I would try to multitask…
Help the kids with homework while I cook dinner, edit photos in between checking my Facebook feed and reading blog posts, hang washing while I cradle the phone on one shoulder and talk to a friend about her crap day.
And more often than not, I got distracted and start doing something else… more likely than not forgetting to press the start button on the washing machine and then swearing about it three hours later when I realised.
The wheels would regularly fall off…
…when doing something, just do it. When driving, just drive; when eating, just eat; when working, just work.
~About Zen
According to this study from Harvard, we spend nearly 47% off our waking hours thinking about something other than what we are doing.
And that this mind-wandering typically makes you unhappy…
So, what are the benefits of single tasking?
- Single-tasking conserves energy.
- Single-tasking improves productivity.
- Single-tasking increases commitment.
- Single-tasking promotes self-discipline.
- Single-tasking strengthens us against distractions.
- Single-tasking improves our attention span.
- Single-tasking makes us happier.
- Single-tasking improves our communication.
- Single-tasking improves our relationship.
- Single-tasking gives us an advantage.
Source: Power of Positivity
so, how do you single task?
By taking these three baby-steps, according to University of California neuroscientist, Adam Gazzaley.
Step 1 – hide your phone
Get rid of all distractions, including your phone. Even having multiple browser tabs open can cause distraction and cause you to multitask.
Gazzaley explains that even just having your phone in view is a distraction and leads to multitasking.
To start single-tasking, you need to put your phone away – preferably in another room, so you won’t be distracted. Close your email client and put your in Do Not Disturb mode.
Step 2 – set a timer
Start with five minutes.
As you build your focus, you’ll be able to increase the time you commit to distraction-free tasks.
Personally, I’m a fan of the Pomodoro Technique – 25 minutes of work, five minutes of break – or whatever time segments work best for you!
Step 3 – take a break… preferably outside
Get up, move around, re-hydrate and stretch.
And if you can do it outside, extra points for you! This 2008 study found that children with ADHD concentrated better after a 20-minute walk in the park… and we’re all just big kids really, aren’t we!
I’m also a fan of grounding, which is shown to help keep you more centred and balanced, and less tense and less stressed.
Single tasking is going to take practice…especially if you’ve convinced yourself that multi-tasking is the way to do go. But I can guarantee that at the end of the day, when you see all those Most Important Tasks crossed off your list, you’ll thank yourself for giving it a go.
Now go single-task! And let me know in comments how it goes.
Tasha xo
