Mindfulness? Pah. You don’t have time to sit around doing nothing. Or maybe you’ve read the research and you’re sold on the idea of mindfulness but you just can’t find the time. You’re not alone, this is something that we hear frequently at Positive Change Guru. So what can you do to make mindfulness part of your day? We’ve put together six painless but powerful practices to kick start your Mindfulness journey. We show you how to start where you are, adding mindfulness into your day with just a few minor tweaks.
We uncover the uncomfortable truth about multitasking and why creating ‘Flow’ moments is the answer
The Myth of multitasking
Ever wondered why other people seem to master multitasking whilst you struggle to manage multiple tasks at the same time? If you’re envious of the seven-second attention span of a goldfish, flow moments are for you. Worry no more. Multitasking is and has always been, urban myth.
The truth is out. After decades of articles opining the benefits of multitasking, the ‘how to’s’ ‘Made simples’ and ‘Guides’ – we now know that the ability to focus on several tasks at the same time just isn’t neurologically possible. So when you’re checking your phone whilst talking, reading the paper whilst watching TV or driving and making a call using hands free, you’re not completely focused.
Working faster but producing less
Research by Gloria Mark, Professor of Informatics at the University of California found that when we’re continually distracted we may work faster but we produce less. That would explain the plethora of mistakes we typically tend to make when we’re not completely focused on the task at hand.
Leaving mistakes in your wake?
Dr JoAnn Deak author of ‘Your Fantastic Elastic Brain” states that “When you try to multitask, in the short term it doubles the amount of time it takes to do a task and it usually at least double the number of mistakes.” Worse still, researchers at Stanford University found that regular multitaskers are particularly bad at it, suggesting that serial multitaskers are easily distracted. Known as ‘switchtasking’ quickly jumping from one task to another, leaving a slew of mistakes in its’ wake. Rather than making us more efficient, switchtasking makes us less accurate and slows us down. The problem is, we’re so convinced that it’s possible, we just don’t notice our performance has suffered due to our lack of focus.
Feeling focus fatigued?
Switchtasking can also elevate our stress levels, ramping up the pressure, feeding into the feeling that there’s too much to do and not enough time to do it in. Research by René Marois at Vanderbilt University, using fMRI found that the brain responds to multiple tasks with a “response selection bottleneck” slowing us down as it attempts to prioritise tasks. Little wonder then, that multitasking impacts our learning and leaves us feeling even more fatigued, contributing to the release of stress hormone nasties like cortisol and adrenaline. Left unchecked, the long-term effects upon our health can be catastrophic.
The negative impact of distractions
It’s all thanks to the default mode network (DMN) a cluster of brain areas that become active when we’re not actively focusing on a specific task. It’s just the way that we’re wired.
David Rock, author of Your Brain at Work says, “A distraction is an alert. It says, orient your attention here now; this could be dangerous.” The digital world that we now live in offers a multitude of distractions “It reduces our intelligence, literally dropping our IQ. We make mistakes, miss subtle cues, fly off the handle when we shouldn’t, or spell things wrong.” To add insult to injury, multitasking makes us less intelligent than we might otherwise be.
During a Harvard study examining mind wandering by Matthew Killingsworth and Daniel Gilbert 2,000 adults were tested throughout the day. Killingsworth and Gilbert found they were distracted for a whopping 47 percent of the time. What’s more they were less happy as a result, typically experiencing stressful thoughts or negative rumination. All excellent reasons to ditch switchtasking.
How to focus
So if multitasking is dead, how do we focus? The good news is your brain is a muscle, just like any other muscle in your body. The trick is to train it. Flow is a state of optimum performance and you can develop it. Here’s how.
- Minimise distractions. That means turn the TV off, put your phone down and concentrate on one task at a time. Don’t start a new task until you have finished the last one.
- Identify and work with your circadian rhythms. Keep a log of your energy levels and engagement in tasks throughout the day. Work out when you energy levels best support your focus and plan your day accordingly. Tough tasks that require focus and mental energy should be scheduled at peak energy times, less demanding tasks for when you have a dip in energy. Even better, try and schedule a walk when you know there will be a slump.
- Build that critical brain mass with mindfulness. Start with one breath at a time, focusing on the breath, not breathing deeply or changing your breathing, simply noticing what’s here, right now. Notice your breath as you inhale, feeling the breath moving over your top lip as you inhale, the coolness around the tip of the nostrils. Exhaling, feel the warmth of the breath around the nostrils. If you find that your mind wanders, just notice the distraction and bring your focus back to the breath. The more you practice this mindfulness of breath meditation the more you’ll see results in terms of your ability to focus. We know from research that experienced meditators are better able to quieten down an area in the DMN called the posterior cingulate cortex (PCC) than non-meditators. That’s it, now you’re training!
- Get moving. A study from the University of Illinois at Urbana-Champaign found that aerobic exercise improved the areas of the brain related to attention, both long term and short term. Whether it’s walking, jogging, playing tennis or hitting the gym, investing in physical exercise will reap multiple benefits.
- Drink more (and no, we don’t mean alcohol). A 2012 study in The Journal of Nutrition found that mild dehydration increased levels of inattention in test subjects. It took as little as a 2% drop in hydration to negatively affect the subjects ability to concentrate on cognitive tests. Make sure that you keep hydrated, drinking between 7 to 8 glasses of water a day.
Positive Change Guru are experts in performance at work. We offer bespoke training, mindfulness, resilience and positive psychology courses as 1 day, bitesize espresso or organisational consultancy. Check out our events page http://positivechangeguru.com/events-2/ Contact us at email@example.com we’d love to here from you.
Image courtesy of Patrick Tomasso and those lovely people at Unsplash.