You may think you are a good multi-tasker, but science is showing that even if you are better at it than average, multi-taskers are more likely to be stressed than their single-tasking friends.
Besides, none of us are actually very good at it. Our brains are not designed to do more than one thing at a time.
Stress is hard on the body and leads to a worse memory, digestive problems, heart disease, sleep disruption. It also leads to concentration impairment.
Getting into the zone to complete an important project at work or at home takes time. As a result, doing two things at once or rapidly jumping between tasks decreases your performance at both.
Meanwhile, the benefits of single-tasking are abundant—from better health to better productivity.
And while we may know the benefits of single-tasking, putting it into practice regularly can be challenging.
In this post, Leo Babauta reminds us that single-tasking is something we must train ourselves to do—especially in a world intentionally designed to grab our attention and distract us.
Here’s How to Train Yourself for Single-Tasking
1. Start with small bursts. Just like an athlete would train themselves with manageable exercises first, begin with easier rather than daunting tasks.
2. Break down large projects into smaller chunks. Build a plan for achieving large goals with less stress. This helps keep the completion point in sight. It is also a good practice for preventing procrastination by the way.
3. Every evening or morning, choose the most important things you need to complete that day. Start with your most important task, and work from there. For best results, accomplish most with a 3-Item To Do List.
4. Work in bursts, setting a timer if necessary, and slowly increasing the blocks of time in which you’ll single-task. Take breaks for mental recovery in between. That’s known as the Pomodoro Technique.
5. Have only the tools you need for the task available. Clear your desk. Close out open computer tabs. Silence your phone. Clear the clutter.
6. Set unrealistic personal deadlines. Peter Bregman at Harvard Business Review suggests the tactic of forcing single-tasking by giving yourself only a third of the time you think you need to accomplish something. The tighter deadline will keep you more focused, more productive, and less stressed.
7. Save internet research until the end. If you are anything like me, a quick hop on the Internet to look up one little fact often becomes 15 minutes of mindless scrolling. Eliminate the distraction by making a quick note in your work to look up the fact after you’re finished.
8. Enjoy the sensation of completing the time or the task. Notice your gratitude as you cross another item off the list. Use that sense of accomplishment to carry you forward.
9. Remember that sometimes the goal isn’t perfection, it’s progress. Don’t expect to be perfect the first time you try… or even the hundredth time. The goal is to get better, not to get perfect.
If you train yourself to make single-tasking an ingrained habit in your life, you’ll begin accomplishing your goals much faster than you anticipate.
About Joshua Becker
My problem is between #1 and #3. Often what feels like the most daunting task also seems like the most important task. So I start with it but drag my feet and get distracted by other things and then the day is gone. Any suggestions as to how to combat this?
Actually, single people are more likely to be involved in the problem.
Thank you for this vital reminder. I face a daily onslaught of time sensitive and ever competing priorities that never seem to end and are always someone else’s brainchild. Multi-tasking is a constant companion, but it is not one I enjoy being saddled to. I am fairly new to the minimalist lifestyle and it is one I relish incorporating into every aspect of life. The challenge I often find is how to disengage. Thank you for your regular posts with the essential truths of how to embrace the essence of minimalism across all of life’s endeavors.
Women are more suited for multitasking like running a house, cooking a meal, talking on phone while setting a table, making a salad, etc. or dealing with kids.
Im english learner , i like too the goal is to get better not to get perfect 👍,
I completely agree with doing the smaller, easier tasks first. I used to always do the more difficult emails/phone calls first but since I have changed it around, sometimes the bigger issues fix themselves and I don’t need to action at all.
I have ALWAYS thought I had to multi-task since becoming a miltary wife/then mother. I am going to start a small list & go from there. THANKS 👟
I really like #7- it’s so easy to fall into “research”. When you make a list though, it feels like a task to complete and you end up doing it in a focused manner.
Thanks for the tips!
Thank you Josh for this encouraging message!! I really needed to hear this!
I’ve been procrastinating because I just see the big picture – and my “M.O.” is to run away; go buy something that will “help me.”
I will not give up and I really appreciate your daily advice.
Today’s post was very timely!!!! For a week i’ve Been trying to focus on one thing at a time. My husband passed through heavens gate just about 4 months ago. There has been much to do. I’m trying my best not to try & get it ALL done in one day. After all, a dog can’t chase but one flea at a time. But the ‘human’ pops up & I really needed these steps to help me. THANK YOU LEO & JOSH !!!!!!
Kelly, my husband passed away 4 month ago, too. I understand what you are saying. I especially like the 3 items list suggestion. It works better for me than writing 20 items on a list.
Thanks, Joshua. I have learned to break tasks/daily chores/ large projects into smaller segments. Otherwise it’s overwhelming.
Love this! This will absolutely help me stay focused on the task at hand.
I love the last tip: “Remember that sometimes the goal isn’t perfection, it’s progress.” I often stress too much on the results. On getting things perfect. Rather, we should really focus on the process, on making working and focusing a habit.
Thanks for the tips.
As a high school teacher, I find this almost impossible to successfully do, especially the 3 tasks. I’d love some advice for teachers, who are almost forced into multitasking.
I taught special ed for 15 years. I was never able to single-task, but I was able to pare down my mental clutter! I folded a notebook page in half, the long way, and put “today” for the heading on one side, and “tomorrow” on the other. On the “today” side, I wrote down the tasks that MUST be completed on that day, no exceptions. Everything else went under “tomorrow.” AfterI finished the “today” tasks, I could start on the “tomorrow” ones. Eventually I got a little bit ahead, so I could put 3-5 things under “today.” It took time, and it never went perfectly smoothly.
I set some boundaries when working with students too. Absolutely no phone, and I tried not to check my email. Unfortunately, putting my foot down with email led to in-person disruptions and phone calls! Being a teacher is hard, so just do the best you can!