Unitasking : The Mindful approach for an efficient and pleasant way to work
7 tips to start Unitasking and get more done.
Although for many years multitasking was considered a great skill and has been encouraged especially at a professional level, studies show that the brain has not been designed to do many things at the same time.
Multitasking or the simultaneous performance of activities, according to research, increases stress and cortisol secretion. (1) This may lead to one being overwhelmed and burnt out.
If you answer the phone while reading an email, drinking your coffee or eating something and at the same time, you think about the tasks of the day, etc. (Does it ring a bell?), then remember that this habit makes you more tired and anxious.
According to Earl Miller, a neuroscientist at MIT “When we toggle between tasks, the process often feels seamless, but in reality, it requires a series of small shifts.” [2]
When we constantly switch between tasks, i.e. talking over the phone and at the same time reading or replying to an email, then the brain needs more energy to perform these tasks and there is a small time gap, until the brain is concentrated again on the one or the other activity.
This habitual pattern, can lead to mistakes, accidents, misinterpretations, less creativity, hasty decisions and often loss, instead of saving time. (3). Women in particular seem to multitask more often than men, and this may be due to different ways the brain processes the messages.
Simultaneous execution of activities, increases stress, anxiety, and decision fatigue.
Mindfulness
Mindfulness is the act of paying attention, on purpose, in the present moment, and non judgmentally. (Jon Kabat-Zinn, PhD, Founder of Mindfulness-Based Stress Reduction -MBSR)(4). This enables people the capacity to connect to the present moment. It can help reducing stress and anxiety and empowers people to change the habitual pattern of multitasking to single tasking.
The first practice of Mindfulness, is Mindful Attention, (5) which is the basic approach, for focusing on the now. According to studies and the international literature, Mindfulness Meditation and Attention, are considered as “ the work out of the brain"(6) . As you go to the gym to strengthen the muscular system of your body by repetition and gradual increase of the weight-lifts, so the mind is being trained, when it focuses on an object, ( i.e. your breath, sounds etc.) or an activity (i.e. reading, eating, walking, listening, talking to someone etc.), at the present moment.
With Mindful Attention, you bring your mind back to the present and focus your attention on what you are experiencing, with purpose and without being judgmental.
So you can focus on every activity without depleting your brain energy. More explicitly, your attention is focused on an experience, a thought or a feeling, in the present moment, with acceptance and without judgment.
It seems simple, but in reality it is much more difficult, because according to research the mind wanders, almost 50% of the waking hours (6). Matthew A. Killingsworth and Daniel T. Gilbert of Harvard University, say that “A human mind is a wandering mind, and a wandering mind is an unhappy mind. The ability to think about what is not happening is a cognitive achievement that comes at an emotional cost.”(7)
By practicing Mindful Attention & Meditation, the neuro-hormonal system becomes balanced as the stress hormones are reduced, so is one’s anxiety levels. As a result, you feel less stressed, you can manage difficulties, conflicts, and challenges with resilience more effectively and at the same time have increased the levels of energy and joy.(8)
Eventually your focus on the present moment will flow naturally most of the times because you have developed a new habit pattern, that you enjoy more.
If you want to relax your "busy" mind (6) and feel more satisfied and productive, then avoid multitasking and focus on single tasking. One activity at a time.
Practice the following Mindfulness exercises.
Multitasking is a habit and it takes some time to change.
During the day, notice how you feel when you do a lot of activities together and how much it affects your work and your mood at that moment.
If you realize your habitual pattern, then stop for a while, take 1-2 full breaths and gently remind to yourself that you want to act, somewhat differently this time.
Decide beforehand that you will focus on finishing the task, you are involved in.
Focus on the activity, avoiding distractions, like messaging, social media etc.
Then try to complete it mindfully, before you start the next one.
Every time you finish an activity, take 2-3 full breaths and appreciate and reward yourself, for respecting and protecting your brain energy and vitality.
Recognize and acknowledge, your efforts for resisting the urge to multitask.
Do not be hard on yourself if you forget it. (Remember this is an established pattern.)
When you have to do some things together, try to combine them wisely, by selecting a very easy activity to combine with.(9)
Enjoy your morning coffee or tea at the office or at home if you WFH (work from home) mindfully, without checking your e-mails, or thinking about the tasks of the day.
Be sited and focus on the aromas of your drink, the taste and the feeling of savoring.
Pay attention to the whole experience with curiosity.
Mindful eating /drinking, is one of the best mindfulness practice and a great way to start your day off on the right foot.(10)
Mindfulness has improved work satisfaction and engagement, of hundreds of thousands employees around the Globe. This is the reason, why 92% of US companies, apply wellness and/or mindfulness programs to prevent burn out, reduce work stress and increase, focus, creativity, cooperation and productivity at work.
It is worth a try!
Happiness and wisdom are within us,
References:
The Type A's Guide to Mindfulness –Meditation for busy minds and busy people-Melisa Eisler-Mindful Minutes. 2. Earl Miller (2016). Expert insights, Fortune. 3. https://thriveglobal.com/stories/9-ways-multitasking-is-killing-your-brain-and-productivity-according-to-neuroscientists/. 4. Mindfulness for beginners-John Kabat Zinn-Sounds True Boulder, Colorado. 5. The Mayo Clinic guide to Stress-Free Living Amit Sood, MD. M.Sc. 6. Rick Hanson –Resilient-find your inner strength –Rider. 7. Wandering mind not a happy mind – Harvard Gazette 8. https://emmaseppala.com/ Emma Seppala-PhD, Stanford Research Director -The happiness Track 9. Mindfulness@work- Anna Black 2014 CICO Books. 10. Mindfulness, Skills for Kids & Teens –PESI Publishing and Media.
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