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    "parsed_content": "AdvertisementSKIP ADVERTISEMENTSupported bySKIP ADVERTISEMENTA Multitasker\u2019s Guide to Regaining FocusWe can\u2019t really do more than one thing at a time, experts say. But these tactics can help.Share full articleVideoCreditCredit...By Henri Campe\u00e3By Anna BorgesMarch 11, 2024Leer en espa\u00f1olMultitasking is just the way many of us live. How often do you text while stuck in traffic, lose track of a podcast while doing chores, or flutter between the news and your inbox?\u201cWe get stuck in this multitasking trap even without realizing that we\u2019re doing it,\u201d said Nicole Byers, a neuropsychologist in Calgary, Alberta, who specializes in treating people with burnout.There are a few reasons for our collective habit, she added. Most of us avoid boredom if we can, Dr. Byers explained, and multitasking is a reliable way to ward it off.There\u2019s also a lot of pressure to do it. \u201cHow many times have we seen a job posting that says, \u2018Must be an excellent multitasker\u2019?\u201d she asked. \u201cOur modern world \u2014 where so many of us spend most of the day on screens \u2014 really forces our brain to multitask.\u201dThe fact remains that we\u2019re not great at doing it, and it\u2019s not great for us. But there are ways we can be smarter in our approach.Your brain on multitaskingFirst, \u201cmultitask\u201d itself is typically a misnomer. According to experts, it\u2019s not possible to do two things at once \u2014 unless we can do one without much thinking (like taking a walk while catching up with a friend).\u201cUsually, when people think they\u2019re multitasking, they\u2019re actually switching their attention back and forth between two separate tasks,\u201d said Gloria Mark, a professor of informatics at the University of California, Irvine, and author of \u201cAttention Span: A Groundbreaking Way to Restore Balance, Happiness and Productivity.\u201dLet\u2019s consider what happens when you engage in a single task like cooking dinner. From the moment you decide what to make, different regions of your brain, collectively referred to as the cognitive control network, collaborate to make it happen, said Anthony Wagner, a professor of psychology at Stanford and the deputy director of the university\u2019s Wu Tsai Neurosciences Institute.This network includes areas of your brain that are involved in executive function, or the ability to plan and carry out goal-oriented behavior. Together they create a mental model of the job at hand and what you need to accomplish it. Your brain might do this, Dr. Wagner said, by drawing on both external and internal information, like the ingredients in your fridge or your memory of the recipe.Dr. Mark compared this process to drawing on a mental whiteboard. But if your friend calls you to rant about her day, that whiteboard gets wiped clean. \u201cEvery time you switch your attention to a new task, your brain has to reorient itself,\u201d she said.If you know the dish like the back of your hand or your chat is nice and breezy, switching might be simple. But the more effort each task takes, the more your brain has to sort through competing information and separate goals.The downsides of multitaskingAs you would probably expect, the potential harm varies depending on the activity and how adept you are at doing it. But, generally, \u201cwhen we switch between tasks, we pay what\u2019s been dubbed a \u2018switch cost,\u2019\u201d Dr. Wagner said. \u201cWe\u2019re going to be slower and less accurate than we would have been if we stayed on a single task.\u201dSpeed and precision aren\u2019t the only risks, either. Multitasking is more cognitively demanding, even when we\u2019re doing things we find enjoyable or easy. When we multitask, we can tax our working memory, or our ability to hold and handle information in our mind, Dr. Byers explained. \u201cThe more we overload that system and the more we\u2019re trying to keep in our brains at once, the more mental fatigue it can lead to,\u201d she said. And other studies have found that multitasking can set our heart racing, raise our blood pressure, trigger anxiety, dampen our mood and negatively impact our perception of the work at hand.How to focus on one thing at a timeDr. Mark suggested you start by observing yourself throughout the day, noticing when and how you task-switch without realizing it. From there, the advice is simple yet challenging: You\u2019ll need to practice monotasking, or doing one thing at a time, to gradually retrain your focus and build your tolerance.Monotasking might be easiest during times when you mentally perform best, Dr. Mark said. It differs from person to person, but in one workplace study, she and her colleagues found that most people\u2019s ability to tackle challenging work peaked around midmorning and midafternoon.If you\u2019re struggling, start small. Can you monotask for five minutes? How about 10? \u201cWhen it comes to our brains, slow and steady is always a good strategy,\u201d Dr. Byers said.When to keep multitaskingYour life is probably going to include some level of task-switching, but there are ways to be more intentional about it.Stick to your strengths. Certain activities \u201cstrain our systems and drain our brain power more or less than others,\u201d Dr. Byers said. So if a task is stressful or requires a lot of mental effort when doing it solo, you probably won\u2019t be better off multitasking. For example, you might be good at crocheting while watching TV, but a beginner might need full concentration to avoid skipping stitches.Weigh the risks. Some tasks might feel like second nature, but there are still times when you want your wits about you. \u201cEven if we feel able to do something without paying much attention, we cannot predict the unpredictable nature of the world,\u201d Dr. Wagner said. \u201cHighly skilled drivers can\u2019t anticipate when a car will swerve into your lane.\u201dThe stakes don\u2019t have to be life or death for multitasking to be not worth it: It can leave the door open for serious mistakes at work or stop you from being as present as you want to be at home.Find break points. When and how we switch tasks matters, too. Rather than pivoting at the drop of a distraction, Dr. Mark suggested swapping at what she called \u201cbreak points,\u201d places in your work flow where it will be \u201ceasy to pick it up again without having to do redundant work.\u201d As you read this article you might try getting to the end before checking your notifications. If that\u2019s not possible, you might aim for at least the end of this paragraph.Use multitasking when it actually helps. Stacking habits, particularly activities you like with ones you don\u2019t, can give your brain more positive reinforcement than monotasking alone. If, for instance, you\u2019re more likely to do the dishes with the TV on, it\u2019s probably worth sacrificing a bit of attention. \u201cOur brains may not like change,\u201d Dr. Byers said. \u201cBut they do really like rewards.\u201dAnna Borges is a freelance journalist and author of \u201cThe More or Less Definitive Guide to Self-Care.\u201dA version of this article appears in print on March 19, 2024, Section D, Page 7 of the New York edition with the headline: It\u2019s Best to Perform One Task at a Time. Order Reprints | Today\u2019s Paper | SubscribeRead 258 CommentsShare full articleRelated ContentAdvertisementSKIP ADVERTISEMENT",
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