Easy Ways to Multitask Without Losing Your Mind

If you scan headlines, then you might have heard about the death of multitasking. Once something to be proud of, now it’s a sign that we’re damaging our brains and making more mistakes. 

Expert Susan Weinschenk, Ph.D., CEO and Chief Behavioral Scientist at The Team W, says that we rarely multitask (doing two things at once), instead we are “task switching.” Multiple studies prove that repetitive multitasking, which is actually task switching, causes us to feel exhausted, be less productive, and make more mistakes.

At the same time, between kids, pets, careers, and working from home, multitasking feels essential. 

You might be multitasking (or task switching) as you read this article. Maybe you’re monitoring a climbing toddler, have the TV on, or just glanced over at your notifications and quickly responded to a text.

At the beginning of the month, I talked about trying to build a website, but every distraction put me behind. It made me question my ability to learn, but research proved learning and retaining information is possible by changing habits.

It doesn’t always feel like multitasking, as it only takes a second to glance at the notification. Running a business and a household, plus a day job involves some creative time management. Giving up multitasking completely isn’t a viable option for the majority of us.

But, let’s agree that there are evidence-based disadvantages to multitasking. By looking at the facts, then creating better habits, we can start feeling less exhausted and get more done.

Focusing on one task, such as reading or following directions, allows both sides of our brain to work together. With our full attention, the project gets done quicker and with fewer mistakes.

Each time you glance at notifications or text messages, then you stop that focused process. Microseconds pass while your brain regroups, then begins switching to independent use of the right side, then left side, and so on.

According to several doctors with the American Psychological Association, those unnoticeable seconds “cost as much as 40 percent of someone’s productive time.”

But that’s not all – repeated multitasking changes the brain.

Why multitasking isn’t healthy

Yes, it’s actually bad for you. I hated reading that. But I fact-checked and yep, it’s true. In so many ways, it’s just plain detrimental to your health.

According to the Wrike Blog, “multitasking fries your brain.”  It results in physical and mental exhaustion and increases stress levels. I feel exhausted some afternoons. Hell, who am I kidding, most afternoons! Could my mom-multitasking be the cause? Yes!

Each task we add, like a podcast or TV, reading, writing, texting or typing, a child or pet distraction, a household chore, checking notifications, and so on add to our brain load.

There’s science behind it. This minor task switching forces your brain to process each activity seperately. The process uses up glucose and nutrients. That loss results in mental and physical fatigue. It causes stress.

Increased stress hormones, like cortisol and adrenaline, are linked to blood sugar problems, artery blockages, and a myriad of other health problems. But I’m not done – Repeated multitasking changes the gray matter of your brain!

It shrinks the areas associated with error-checking, which is why we make more mistakes when trying to do more than one complex task (think about driving a car or editing a term paper) at once. It shrinks the areas responsible for blood pressure, heart rate, emotions, and impulse control. 

Some studies show that repeated multitasking, like checking those damn notifications, shrinks the part of the brain in charge of empathy and decision making. 

Lastly, multitasking causes you to store the information in the wrong places in your brain. It’s a temporary fix that feels good but isn’t good for us.

So why do we do it?

The science says that we crave it. It feels good. It’s addictive. Looking at my own habits, I know I’m hooked on the thrill of notifications and the sense of accomplishment I get from checking or responding. 

• According to Daniel J. Levitin, “Multitasking creates a dopamine-addiction feedback loop, effectively rewarding the brain for losing focus and for constantly searching for external stimulation.”

• But we also do it, because we feel it’s necessary. There’s no way around it. If we only did one thing at a time, then nothing would ever get done. Or at least that’s how it feels.

Want to feel better and remember more?

Identify the areas where you have to multitask, say cooking dinner and letting the kids “help.” Along with the areas that need (deserve) your focus, like driving or filling out tax forms. Focus your time and cut back on distractions.

Things you can multitask

Think of routine and familiar tasks. Tasks that you can do with your eyes closed. Routine is on your side. Doing the same chore over and over hard wires our brain to do those things using less energy. Talking to a friend, while doing dishes or laundry, usually works out well-enough.

Sitting in your living room with your kids and alternating between “hey, look at this” to reading emails works also.

The key is to look at how many different things you are doing. When the TV is tuned to a show you’re watching, the kids are calling out to you, the dog needs to go outside, notifications for new messages and replies keep dinging, and your phone is ringing. Well, just know that your brain is using up glucose, so you’re gonna feel like shit later. And maybe your brain is even shrinking a little. So, choose wisely.

Stuff you shouldn’t multitask

Doing two complex tasks at once doesn’t work. Studies show that driving a car is a complex task. The brain works hard to keep your body alert, sending signals to your hands, feet, eyes, ears, you name it. It’s complex.

Add in other seemingly minor tasks, maybe adjusting the temperature or changing the radio station. These minor tasks don’t stress your brain out too much, unless you’re programing in stations. Now, add in a phone call or glancing at a text message.

And think about what I referenced above. You make more errors when you get distracted or switch a task. Our brain focuses on that caller and their question or problem. Those seconds could kill us. Or another kid chasing a ball.

This same idea applies to watching a child near dangerous areas, such as packed public places, near a body of water, or a busy street. That ding of a notification is enough to slow your reaction time. Our brains have limitations, so consider this when choosing to multitask.

Set aside distraction-free time

Experts suggest dedicating 20 minutes of distraction-free time to one task. Your brain will focus on that one important topic as long as you eliminate all distractions. You will complete it quicker, with less errors, and feel better. You will retain what you read and be able to relax. 

Many moms can only hope for 20 minutes of free time. But the thing is, you can eek out these minutes after bedtime or during a nap time. It requires a plan, but it’s possible.

Mute ringers and notifications.

I can’t be any clearer here. Nor can I follow my own advice.

Even hearing the ding will set you back and ruin your focus. If possible, turn off your ringer and put your phone in a drawer, so you are not tempted to glance at it. Studies prove that knowing you have an unread email or notification, due to the sound or seeing it pop up on your screen, throws you off and makes tasks take even longer! 

Here, I’m trying to be super productive, using all my spare child-free minutes efficiently and I’m sabataging myself by not following my own advice. 

“It’s time to reclaim your attention. And thereby, reclaim your life. It’s worth it.” Darius Foroux 

Make a plan for distractions

They happen. Whether it’s a knock at the door, a child or spouse entering your office, or pet vying for your attention, have a plan of action. Even these little decisions take us away from the task at hand. Our work suffers, our brain suffers, and it’s not good for any of us.

Suggestions range from using noise-blocking earphones to locking yourself in a room. Several WAHMs mention using a “stoplight” system. They close their door and put up clear signs. Red means “Stop.” Don’t knock. Don’t enter. Don’t bother me unless we need to go to the ER. Yellow means, knock first. Green means come on in! It’s a great way to set up boundaries with family members, while working from home.

Years of tablets, cell phones, televisions, and mutltiple distractions created habits that are difficult to break. Every ding gives us a rush of good emotion, yet sets us up for disorganization and exhaustion later. Over time these repeated dings could lead to various emotional and physical problems.

Take steps to apply these ideas to your life. Start by choosing a few times a day to mute notifications, turn off ringers, and put your device in a drawer. Set a 20 minute timer and focus on one thing. Whether it’s 20 minutes of playing with your toddler or 20 minutes of reading, creating a daily habit around NOT multitasking is beneficial.

Learning this information made me more aware of all the distractions in my life. Figuring out how to manage them comes next. I’m making a solid effort to be mindful of when my brain is on overload and taking baby steps towards reducing that load.

What can you edit from your life? Have you tried stepping away from your phone or muting notifications? Share your comment below.

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