What is multitasking? Why do we multitask? The costs of multitasking? When can we multitask? Strategies to break the habit.
While baking cookies recently, I received a call from my brother. Despite my familiarity with the recipe, attempting to multitask between chatting with him and baking resulted in a crucial oversight—I forgot to add the baking powder! It wasn’t until hours later that I discovered the missing ingredient. Although the cookies didn’t turn out disastrous, they definitely didn’t taste quite right.
I have alway believed that multitasking was my SUPER POWER but after reading the New York Times article A Multitasker’s Guide to Regaining Focus, I’ve come to realize that I may not be as adept at it as I once thought. In fact, I now understand that multitasking contributes significantly to the stress and fatigue I experience throughout my day.
What Is Multitasking?
The term “multitasking” is quite misleading. Unless a task is so automatic that it requires minimal cognitive effort (like walking or breathing), we’re essentially toggling between tasks. Our brains aren’t designed to handle more than one task simultaneously. So, each time we switch tasks, our brain must readjust and refocus its attention.
Why Do We Multitask?
The concept of multitasking isn’t novel, but in recent decades, the push for increased productivity has intensified. Alongside this, the proliferation of media and technological diversions has escalated. Now, in the post-pandemic era, with more individuals working from home offices, the boundary between work and home life has become increasingly blurred, compounding the array of distractions and pressures.
Moreover, we often resort to multitasking as a means to combat boredom, particularly when tackling mundane tasks. Personally, household chores and audio books are a favorite combination of mine.
The Costs of Multitasking?
Numerous studies have underscored the drawbacks of multitasking. In essence, the allure of multitasking often masks its detrimental effects on various cognitive functions and overall well-being.
1. Decreased Speed and Accuracy
Engaging in multitasking leads to a reduction in both speed and accuracy compared to focusing on a single task. Research suggests a potential productivity loss of up to 40%.
2. Cognitive Fatigue
Multitasking strains the executive functions of our brains, and the frequent switching between tasks increases cognitive fatigue. This constant mental shifting is more demanding and contributes to increased exhaustion.
3. Chronic Stress and Anxiety
The fatigue from task-switching and frustration over diminished productivity can elevate stress and anxiety levels. This heightened stress response may manifest physiologically, leading to increased heart rate and blood pressure. Consequently, this negative cycle can diminish satisfaction with tasks completed, dampening motivation.
4. Decreased Short-Term Memory
Recent studies indicate that individuals labeled as “Heavy Multimedia Multitaskers” exhibit shorter attention spans and poorer short-term memory recall compared to “Low Multimedia Multitaskers.” While the exact mechanism behind this correlation is still under investigation, there’s optimism that these effects are reversible.
When Can We Multitask?
Automatic or Low-Risk Tasks:
Multitasking can be acceptable in certain scenarios. Multitasking is generally suitable for activities that are automatic or low-risk. For instance, in my example of baking cookies while talking to my brother on the phone, forgetting the baking powder didn’t pose any significant harm to my family other than a batch of marginal cookies.
Avoid Multitasking with Complex, High-Risk Tasks:
It’s crucial to refrain from multitasking when dealing with complex or high-risk tasks where accuracy is paramount. Examples include merging in traffic or undertaking important work tasks. In these situations, focusing solely on the task at hand is essential to ensure safety and precision.
Strategies to decrease “multitasking” and increase mono-tasking
By incorporating these strategies into your daily life, you can reduce multitasking tendencies and enhance your ability to focus on one task at a time, ultimately boosting productivity and well-being.
1. Rethink Your Approach:
Reflect on whether multitasking truly benefits you as much as you previously believed. Acknowledging its limitations can motivate you to prioritize mono-tasking.
2. Minimize Distractions:
Create a conducive environment for monotasking by eliminating distractions. Put your phone out of reach, close social media apps, and declutter your workspace to maintain focus.
3. Implement the “20 Minute Rule”:
Concentrate on a single task for 20 minutes before transitioning to another task, instead of attempting to juggle multiple tasks simultaneously. This approach promotes deeper focus and productivity.
4. Batch Tasks:
Allocate specific time slots for particular tasks, such as checking texts and emails, to streamline your workflow and minimize interruptions.
5. Utilize Technology Solutions:
Leverage tools like the “do not disturb” setting on your devices or productivity apps such as Boomerang to manage email delivery schedules. Explore other apps recommended by platforms to block distractions and enhance focus. Zapier.com has a useful list of The 8 best apps to help you focus and block distractions in 2024.
6. Practice Mindfulness:
Engage in mindfulness techniques to rewire your brain and cultivate a greater capacity for sustained attention. Starting a breathing practice, as outlined in our recent blog post, Inhale, Exhale, Begin: Starting A Breathing Practice, can be a beneficial way to incorporate mindfulness into your daily routine.
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RESOURCES
Did you find this topic interesting? Below are more in depth articles.
- A Multitasker’s Guide to Regaining Focus – New York Times
- Multicosts of Multitasking – Journal Cerebrum
- Multitasking: Switching costs – American Psychological Association
- 5 Ways Multitasking Is Bad for Your Mental Health (and 4 Things to Do Instead)– CNET.com
- How Multitasking Affects Productivity and Brain Health – VeryWellMind.com
Joanne Bedwell, PT is the Resident Blogger at Be Active Be Well. She lives and works in San Francisco with her husband and two (almost) grown daughters. Having over 25 years of experience as a PT, she sees clients in their homes and teaches fitness classes in person and virtually.
DISCLAIMER: This article contains information that is intended to help the readers be better informed regarding exercise and health care. It is presented as general advice on health care. Always consult your doctor for your individual needs. Before beginning any new exercise program it is recommended that you seek medical advice from your personal physician. This
