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  • How monotasking can boost focus and prevent brain fog

    AIA Vitality NZ - 5 min read

    16 June 2021

    Better Lives with AIA VitalityBetter Lives with AIA Vitality
    • Healthy habits
    • Mental Wellbeing

    Multitasking is so last decade. These days, doing less is more. So, we had a chat to an expert about ‘monotasking’ and the benefits of focusing on one thing at a time.

    A closeup of someone drawing a plan

    The concept of ‘multitasking’ was flawed from the start. The term wasn’t even devised for human behaviour: it was thought up in the 1960s by engineers at IBM who needed a word for a computer’s ability to execute multiple actions at once.

    And while we often find ourselves in situations – at work, during study, and at home – where we’re told that being able to do lots of things at once makes us more efficient, our brains aren’t built for it. When we toggle between tasks, the brain toggles its focus power too, meaning we can ironically wind up taking longer, accomplishing less, and making more mistakes than if we just gave our full attention to one activity at a time.

    MULTITASKING: MORE IS LESS

    “People really can’t multitask effectively,” says Craig Speelman, professor of psychology at Edith Cowan University and director of the Cognition Research Group. “They can try – and kid themselves. We just cannot devote that much attention to two tasks at the same time.”

    In fact, multitasking could be responsible for up to 40% loss in productivity and distractions of as little as 4.5 seconds could cause error rates to triple. “In psychology, we call it our ‘working memory capacity’,” Craig says. “Essentially, it’s how many items of information we can hold in our head at one time. As you try to cram things in, some things start to fall out.”

    The human brain really only has capacity to fully and consciously focus on one thing at a time, especially if we want to ensure accuracy and quality of whatever task we’re working on. When we say we can multi-task, what we really mean is “task switching”.  

    In short, multitasking, is problematic.

    MONOTASKING: DO LESS, ACHIEVE MORE

    For important and time-sensitive tasks, Craig believes in the adage ‘slow and steady wins the race’. ‘Monotasking’, the act of devoting your focus to one activity at a time, is the most productive approach.

    “There’s no doubt that paying full attention to one task is, on the whole, most likely to give you the best performance compared to trying to spread your attention across several tasks,” Craig says. “If you’re doing it well and doing it efficiently, you’re not wasting time. So you’re less likely to be distracted by other thoughts.”

    The art of ‘not doing’ is nothing new. Ancient philosophies, such as the Tao Te Ching, are based firmly in the practice of non-action, and learning to go with the flow. Australian AIA Vitality Ambassador Dr Jaime Lee stresses its importance here.

    So how can we train our brains to stay focused? One way is by leaning into the practice of mindfulness. “Anyone who’s trying to do many tasks at once is probably not being mindful,” Craig suggests. Instead of drawing attention back to your breath when your mind wanders, monotasking asks you to draw attention back to the task at hand.

    Looking to bring more focus in your busy life? Read on below.

    • ADMIT YOU HAVE A MULTITASKING PROBLEM
      ADMIT YOU HAVE A MULTITASKING PROBLEM

      Like any destructive habit, you can only break the multitasking cycle when you acknowledge your current pattern isn’t working for you.

      “People have to recognise that the rationale is misplaced,” Craig says. “They’re better off doing one thing at a time, and doing it well.”

    • THINK ABOUT WHAT NEEDS YOUR FULL ATTENTION, AND WHEN
      THINK ABOUT WHAT NEEDS YOUR FULL ATTENTION, AND WHEN

      Not everything needs to be monotasked. Craig suggests homing in on what’s important by asking yourself if there are dangerous consequences of doing a task poorly. “They’re the ones that need to go at the top of the list,” he says.

      It helps to create structure around your workflow. Computer scientist and author Cal Newport outlines a prescription for what he calls ‘deep work’ – “rules for focused success in a distracted world”. These guidelines range from setting steadfast working hours to keeping a record of your goals and how productive you were at a task.

    • REMOVE DISTRACTIONS
      REMOVE DISTRACTIONS

      When it comes to efficiency, technology can be a help – but it can also be a hindrance.

      Think about all the times you’ve broken away from a task to idly check your email or social apps. “All these sorts of distractions can stop you from paying full attention to the one task that’s important,” Craig says.

      He suggests removing obvious distractions, wherever possible. This might mean turning off your phone’s notifications – or at the very least, turning your phone upside down or covering its screen. Start small, by turning off social media notifications during work hours, or having a dedicated phone storage box when colleagues enter a meeting room. Phone Free Day is a great initiative to get behind if you’re looking for a group challenge or even just for easy tips on how to disconnect to reconnect.

    • USE RESOURCES AND TECHNIQUES
      USE RESOURCES AND TECHNIQUES

      Not all tech is designed to distract. The Forest app, for instance, uses the pomodoro timer technique to keep you on task. It’s simple and fun; the more focused you are, the stronger your ‘productivity tree’ grows – while distractions make your tree die.

      Some experts suggest that mindfulness techniques such as meditation are great ways to improve focus. For Craig, checklists and time blocks are a great way to stay on task. “That might mean structuring periods where you focus on important tasks and times when you can do other tasks, like emails, that tend to be distracting,” he says.

    • CHANGE YOUR ENVIRONMENT TO HELP OTHERS
      CHANGE YOUR ENVIRONMENT TO HELP OTHERS

      Craig believes that unproductive multitasking is not always the fault of the multitasker. Meetings, for example, are breeding grounds for frivolous multitasking. “People think they can be more productive by checking their emails throughout,” he says. “There’s no doubt that if somebody is emailing, they’re not paying full attention to the meeting.”

      Make your workplace more monotask-friendly by changing aspects of the environment that allow for distraction. If people are on their phones during meetings, come up with solutions to make the time more collaborative and engaging. This could mean cutting meeting times in half, making meeting rooms phone-free zones, having standing ‘whip-arounds’ instead of sitting down, or introducing a weekly rotation of themed healthy snacks or smoothies.


    By AIA Vitality NZ
    AIA Vitality Staff writer

    AIA Vitality is a personalised, health and wellbeing programme that supports you every day to make healthier lifestyle choices. Visit aiavitality.co.nz

    FOLLOW


    This is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances.


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