Written by: Grace Jones, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Are you tired of feeling overwhelmed and unproductive? Do you find yourself constantly multitasking to keep up with the demands of modern life? It's time to ditch the myth of multitasking and discover how focusing on one task at a time can help you achieve more and feel less stressed.
Are you a proud multi-tasker?
From the invention of the printing press in the fifteenth century to today's digital age, scholars and scientists have long predicted that each new technological advancement would create so much information that we would find impossible to manage.
Today that information comes from multiple sources, and very often from more than one at a time, as we read emails while talking on the phone, or surf the web while watching television. While our brains are wired to use and remember the information we receive, our working memory can hold only a relatively small number of items at any one time (less than 10 items). It's no wonder we often feel like we can't keep up!
Yet, despite this onslaught, are you continuing to pride yourself on your ability to multitask? Do you wear it like a badge of honour, believing that it makes you more productive and efficient? The truth is, your brain, and mine too, simply isn't equipped to handle this unending barrage of stimuli.
The (hidden) consequences of multi-tasking
Here’s what really happens, when you try to juggle too many tasks at once, you exceed the limits of your working memory. This leads to a breakdown in your cognitive function, ultimately taking a toll on your memory, concentration, and ability to make sound decisions.
And if that wasn't enough, studies have shown that multitasking actually makes you less productive. In fact, workers who are interrupted by a constant stream of distractions absorb less information and get less done than those who focus on one task at a time.
According to neuroscientist Earl Miller from MIT, our brains are simply not wired to multitask effectively ‒ "People who claim they can multitask are simply deceiving themselves.” What we think of as multitasking is nothing more than rapidly switching from one task to another. And with each switch comes a cognitive cost, resulting in decreased efficiency and a reduction in our ability to focus.
In an article written by Daniel J Levitin which explained how our addiction to technology is making us less efficient he wrote that neuroscientist Russ Poldrack, based at Stanford University, has discovered that attempting to learn new information whilst multitasking can have a detrimental impact on how the brain processes that information.
He gave the example of a student attempting to study while watching television, and pointed out that the information from their coursework gets stored in the striatum ‒ a part of the brain specifically designed to remember procedures and skills, not concepts and information. Without the distraction of television, the information would be stored in the hippocampus where it can be organised and categorised in various ways, making it easier to recall.
Not only that, but it has been found that multitasking also takes a toll on our mental health. Research has indicated that it increases the production of the stress hormone cortisol, as well as the fight-or-flight hormone adrenaline, which can overstimulate the brain and lead to scrambled thinking. It may lead to the depletion of nutrients in the brain, including glucose supply, which increases the likelihood of experiencing brain fatigue, whereas staying on task uses less energy and reduces the brain's need for glucose.
To make matters worse, the very part of the brain we rely on for staying on task ‒ the prefrontal cortex ‒ is easily distracted by new and shiny objects. Each time we answer the phone, check our email, or send a text, our brains release endogenous opioids that provide a temporary rush of pleasure but ultimately detract from our ability to stay on task.
In essence, multitasking simply provides us with empty rewards, like a snack for the brain that provides temporary satisfaction but ultimately leaves you feeling unfulfilled. Instead of reaping the benefits of sustained, focused effort, we become distracted by a thousand little tasks that provide us with nothing more than a fleeting sense of accomplishment.
Is it really that bad?
While you may think, “well, what does it matter – I’ve been doing it for years,” consider what’s really happening.
Beyond the momentary feeling of being overwhelmed, information overload can lead to real feelings of anxiety, powerlessness, and mental fatigue. The constant influx of information can have cognitive consequences, such as difficulty making decisions or making hasty and often poor decisions.
This hasty decision-making occurs because the brain is simply exhausted from trying to process all of the information that is thrown its way. This is why some researchers prefer to use the term "cognitive overload" rather than "information overload."
Processing large amounts of information often happens when you’re multitasking, such as checking social media while working, which can further exacerbate the problem. Multitasking has been shown to increase the release of the stress hormone cortisol, as well as adrenaline, both of which are associated with the "fight-or-flight" response.
People respond to overload in different ways.
Some experience paralysis, feeling they are unable to deal with a topic or issue because it’s too complex.
Others may feel passive, and choose to follow the lead of other’s as it’s an easier way for them to cope.
Some become angry, upset and resentful.
Do you recognize yourself in any of these?
If so, it could be time to take a step back and reconsider your approach to information consumption. But what can you do about it, given that no-one can control the volume of information that's produced each day?
Simple steps to reduce multi-tasking
First, schedule specific times to look at the news.
It's important to avoid having a constant stream of information available throughout the day, as this can lead to multitasking and increased anxiety levels. Set a timer and hold yourself accountable to ensure you don't get carried away. Choose a time of day that isn't inherently anxiety-provoking for you, and if you're feeling particularly anxious on a given day, skip the news altogether.
Second, turn off notifications on your phone.
Push notifications can be a major source of information overload, disrupting your focus and causing you to multitask, which only adds to your anxiety. Stay focused on the task at hand and disable those notifications.
Third, be mindful of your social media use.
Social media platforms are now major sources of news, so it's important to treat them as such. Be intentional about when you check social media, and try limiting your exposure by setting a timer.
Finally, build some quiet time into your day.
The brain benefits from regular breaks if it is to perform at its best. While it may seem challenging, (who’s got time for breaks?!), it doesn’t have to take a long time. It can be anything from taking a couple of minutes to sit in silence and reflect, to blocking off an hour on the calendar for deep work or focus time.
Taking even just a little time out will set you up to be able to make better decisions, and limit your exposure to information overload.
I regularly take a “Technology Free Day” – which I look on as a little vacation for my brain. I’ve been doing this on and off for years. I switch off my phone, leave my laptop in the desk drawer, and don’t listen to any news programmes on either radio or tv. I do read, listen to music, get outside, meditate and bake (I find baking both creative and soothing).
If you find the thought of a whole day without tech truly scary, try just a half-day, or if you’re a really addict start with a couple of hours.
I believe it’s put an end to the illusion of multi-tasking and see it for what it really is ‒ a recipe for cognitive overload and decreased productivity.
It's time to take back control of our digital lives and prioritize our mental wellbeing.
It's time to rethink our approach to multitasking and prioritize focus and attention.
And it’s time to be kind to our brains and give them the breaks they deserve so they can operate at their best.
Grace Jones, Executive Contributor Brainz Magazine
Grace Jones is a former freelance IT Consultant who is very familiar with the stress of working in demanding environments. Ten years ago she chose to study hypnotherapy to better understand how our thoughts influence our behaviour, habits and results. She went on to create the RISE Resilience system, designed to help people understand and effectively manage the increasing levels of stress, anxiety and burnout that so many are struggling with in this post-COVID world. Today she is an enthusiastic speaker, trainer and breathing coach ‒ "Training your brain to work for you..."
