It's an old cliché; jack of all trades, master of none. But there’s something to it—especially in the 21st century. For business coach Marie Forleo, one of the things lying between her and success was multi-tasking. “I realized that I could be a successful and multi-passionate entrepreneur if I committed to single-tasking with excellence in each moment,” she’s said.
Single-tasking or ‘uni-tasking’ isn’t just a great for business. Practicing it can help us to be fully present with friends and family, as well as fully engaged in our self-nurturing rituals and creative endeavours. Unitasking “uses less energy than multitasking and actually reduces the brain’s need for glucose,” says neuroscientist Dr. Daniel Levitin, author of The Organized Mind. Multitasking, on the other hand, can raise the levels of the stress hormone cortisol in the brain, which he says “burn through fuel so quickly that we feel exhausted and disoriented after even a short time.”
So we need to focus more. It all sounds good, but how? When? What happens if we don’t? We went looking for more intel.
“We evolved novelty detectors in the brain to seek out new information,” believes Dr. Levitin, but “a funny thing happened on the way to the 21st century: we can now encounter so much novelty that we can short-circuit those detectors.”
Ever notice that little kick you get out of scrolling through your social media feeds? We all scratch that itch by looking at our Smartphones a whopping average of 1,500 times a day and completing 221 daily tasks with them (according to a study by UK marketing agency Temark) This action releases dopamine, a highly addictive neurotransmitter that’s implicated in gambling and drinking problems. We’re literally addicted to our Smartphones, but only because we’ve learned to be. And we can un-learn this.
“Multi-tasking doesn’t actually exist,” says Dr. Levitin. Actually, our brain’s natural inclination is to focus on one thing at a time. “Instead, we’re rapidly shifting from one task to the next. Trying to juggle all these things at once fractionates our attention, and impairs our ability to think clearly.”
“Multi-tasking has been compared to smoking marijuana in terms of cognitive decrement, but without the more positive aspects,” says Dr. Levitin. All of this constantly dividing our attention decreases our awareness, memory and concentration. On the flipside, “People who uni-task, or ‘single-task,’ get more done at the end of the day, and their work is judged to be of higher quality and to have greater creativity.”
2. Impaired decision-making
“Neurons use up almost the same amount of nutrients when making a trivial decision as an important one,” says Dr. Levitin. In The Organized Mind he shares that neuroscientists have discovered that unproductivity and loss of drive can result from decision overload. “It’s as though our brains are configured to make a certain number of decisions per day and once we reach that limit, we can’t make any more, regardless of how important they are.”
3. Activation of the stress response
Jumping from one task to another in a short time span stresses our brain. “Each time we switch our attention from one thing to another, there’s a metabolic cost—we use up neural resources,” says Dr. Levitin. This can cause cortisol, the stress hormone, to be released, which triggers the stress response, downgrading our immune, digestive, reproductive and growth systems, mobilizing more energy to fight or flee. “This in turn can cloud your thinking, and the irony is that you don’t even realize your thinking has been clouded because it is too clouded to notice.”
1. Unplug
There are plenty of ways to consciously kick divided attention to the curb. “Hit the neural reset button in the brain and get out of the novelty loop,” says Dr. Levitin, who suggests practicing yoga, exercise, meditation, listening to music, and surrounding yourself with nature.
Periodically unplugging by using a time management technique, like the Pomodoro technique, “is very useful,” Dr. Levitin says of the practice of turning off all distractions, setting an alarm, and working for an uninterrupted period of time. This philosophy also applies to quality time with friends and family. Put distractions out of sight and give presence.
2. Download
Write down everything you have to do. “This clears your mind of all the chatter and then your ‘to do’ list doesn’t replay in your head endlessly while you try to focus,” he says.
3. Prioritize
“That way, you know that whatever you’re working on now is the most important thing you could be doing. That makes it harder to get distracted,” says Dr. Levitin.
Forleo recommends marking each task on your to-do list with an I (for important) or a U (for urgent, i.e. email, texts, social media), then to do the important stuff first. “Things that are urgent often relate to other people’s goals, not our own,” says Forleo. “The urgent stuff is always going to get done because it has to, but this method ensures that your important tasks don’t fall to the wayside.”
When you direct your full attention to one thing—work, friends, family, hobbies—you do it better, give more, and get more out of it. “It’s important to really get that now is all there is,” says Forleo. “Make it your life practice.”
I find it's easy to get stuck in a rut at mealtimes. I have those reliable old favourites, which although healthy and nutritious, get a little boring when I roll them out week after week. The following article shows 3 week's worth of breakfast ideas which are nutritious and quick to make. Can't wait to get started tomorrow.... which one to choose first...?
Finally, here's a great video for you to watch - Andy Puddicome from Headspace, explains why slowing down is so helpful for mental health in our fast-paced modern world. Invest a few minutes of your time to watch this - it might inspire you to start a daily meditation practice, which might change your life.
Single-tasking or ‘uni-tasking’ isn’t just a great for business. Practicing it can help us to be fully present with friends and family, as well as fully engaged in our self-nurturing rituals and creative endeavours. Unitasking “uses less energy than multitasking and actually reduces the brain’s need for glucose,” says neuroscientist Dr. Daniel Levitin, author of The Organized Mind. Multitasking, on the other hand, can raise the levels of the stress hormone cortisol in the brain, which he says “burn through fuel so quickly that we feel exhausted and disoriented after even a short time.”
So we need to focus more. It all sounds good, but how? When? What happens if we don’t? We went looking for more intel.
The multi-tasking myth
There’s a growing science behind multi-tasking, and it turns out that dividing our attention isn’t necessarily the answer to accomplishing all of our goals. Our tendency toward multi-tasking isn’t entirely our fault, though you might point a finger at Darwin.“We evolved novelty detectors in the brain to seek out new information,” believes Dr. Levitin, but “a funny thing happened on the way to the 21st century: we can now encounter so much novelty that we can short-circuit those detectors.”
Ever notice that little kick you get out of scrolling through your social media feeds? We all scratch that itch by looking at our Smartphones a whopping average of 1,500 times a day and completing 221 daily tasks with them (according to a study by UK marketing agency Temark) This action releases dopamine, a highly addictive neurotransmitter that’s implicated in gambling and drinking problems. We’re literally addicted to our Smartphones, but only because we’ve learned to be. And we can un-learn this.
“Multi-tasking doesn’t actually exist,” says Dr. Levitin. Actually, our brain’s natural inclination is to focus on one thing at a time. “Instead, we’re rapidly shifting from one task to the next. Trying to juggle all these things at once fractionates our attention, and impairs our ability to think clearly.”
The costs of multi-tasking
1. Decreased cognition and productivity“Multi-tasking has been compared to smoking marijuana in terms of cognitive decrement, but without the more positive aspects,” says Dr. Levitin. All of this constantly dividing our attention decreases our awareness, memory and concentration. On the flipside, “People who uni-task, or ‘single-task,’ get more done at the end of the day, and their work is judged to be of higher quality and to have greater creativity.”
2. Impaired decision-making
“Neurons use up almost the same amount of nutrients when making a trivial decision as an important one,” says Dr. Levitin. In The Organized Mind he shares that neuroscientists have discovered that unproductivity and loss of drive can result from decision overload. “It’s as though our brains are configured to make a certain number of decisions per day and once we reach that limit, we can’t make any more, regardless of how important they are.”
3. Activation of the stress response
Jumping from one task to another in a short time span stresses our brain. “Each time we switch our attention from one thing to another, there’s a metabolic cost—we use up neural resources,” says Dr. Levitin. This can cause cortisol, the stress hormone, to be released, which triggers the stress response, downgrading our immune, digestive, reproductive and growth systems, mobilizing more energy to fight or flee. “This in turn can cloud your thinking, and the irony is that you don’t even realize your thinking has been clouded because it is too clouded to notice.”
Tools for single-tasking with excellence
Knowing that multi-tasking decreases our productivity, impairs our decision-making, and activates the stress response, “we can make a deliberate effort to uni-task,” says Dr. Levitin. Here’s how, he says:1. Unplug
There are plenty of ways to consciously kick divided attention to the curb. “Hit the neural reset button in the brain and get out of the novelty loop,” says Dr. Levitin, who suggests practicing yoga, exercise, meditation, listening to music, and surrounding yourself with nature.
Periodically unplugging by using a time management technique, like the Pomodoro technique, “is very useful,” Dr. Levitin says of the practice of turning off all distractions, setting an alarm, and working for an uninterrupted period of time. This philosophy also applies to quality time with friends and family. Put distractions out of sight and give presence.
2. Download
Write down everything you have to do. “This clears your mind of all the chatter and then your ‘to do’ list doesn’t replay in your head endlessly while you try to focus,” he says.
3. Prioritize
“That way, you know that whatever you’re working on now is the most important thing you could be doing. That makes it harder to get distracted,” says Dr. Levitin.
Forleo recommends marking each task on your to-do list with an I (for important) or a U (for urgent, i.e. email, texts, social media), then to do the important stuff first. “Things that are urgent often relate to other people’s goals, not our own,” says Forleo. “The urgent stuff is always going to get done because it has to, but this method ensures that your important tasks don’t fall to the wayside.”
In defense of multi-tasking
Sure, there are obvious times when dividing our attention is necessary (we’re talking to you, parents), but it’s good to be aware of its costs and take time to prioritize, download and, especially, unplug, so that we can recharge our battery and continue to bring our best (productive, present) foot forward.When you direct your full attention to one thing—work, friends, family, hobbies—you do it better, give more, and get more out of it. “It’s important to really get that now is all there is,” says Forleo. “Make it your life practice.”
21 Ideas For Energy-Boosting Breakfast Toasts
Photos by Macey Foronda
Graphics by Tashween Ali and Chris Ritter
1. Sliced Avocado + Crumbled Feta + Pomegranates + Olive Oil
2. Raspberries + Blackberries + Basil + Light Cream Cheese
3. Ribboned Cantaloupe + Chopped Walnuts + Agave + Goat Cheese
(use a sharp vegetable peeler to make cantaloupe ribbons.)
4. Sliced Banana + Almond Butter + Chia Seeds
5. Thinly Sliced Celery + Raisins + Peanut Butter
6. Refried Beans + Salsa + Cilantro + Fried Egg
7. Goat Cheese + Sliced Strawberries + Shelled Edamame + Balsamic Vinegar + Sea Salt
before adding them to the toast, in a bowl pour balsamic vinegar over sliced strawberries and macerate them. This way the bread won’t get soggy.
8. Sliced Pineapple + Cottage Cheese + Chopped Cashews
9. Sauteed Kale + One-Egg Omelette + Grated Cheddar Cheese
1. Heat oil in a frying pan until pretty hot and saute chopped kale (center ribs removed) for 2 minutes with a little salt. Set aside kale and wipe out pan.
2. In a bowl, beat one egg and season to taste. Add oil to frying pan. Pour beaten egg into pan and let it spread thinly. Lower the heat. Once the omelette is cooked, use a rubber spatula to gently fold the omelet into quarters.
3. Stack kale and egg on toast. Grate cheese on top. Place toast back into warm pan and cover for 30 seconds to melt cheese.
10. Sliced Dried Figs + Ricotta Cheese + Sesame Seeds
11. Sliced Mango + Sliced Fresh Mozzarella + Lime Juice & Zest
Use fresh mozzarella. Sprinkle with lime zest and sea salt to finish.
12. Mashed Avocado + Shelled Edamame + Sprouts + Lemon Juice
Let’s call it Green Monster toast, because it’s the deconstructed version of your favorite green smoothie. I used alfalfa and radish spouts, which is a great mixture because it adds a horseradish-y spice, but you can use whatever’s your favorite. Smash the avocado and spread evenly; the other ingredients stick better to the toast this way.
13. Sliced Pear + Ricotta Cheese + Honey
15. Mashed Chickpeas + Tomato Slice + Fried Egg
Rinse canned chickpeas in a mesh sieve, then mash with olive oil, salt, and pepper. After you fry the egg, use the same pan to gently heat up a slice of tomato. Then stack up!
16. Chopped Mejdool Dates + Sliced Feta + Sliced Almonds
17. Sliced Plums + Sunflower Seed Butter + Flaxseed
18. Sliced Apple + Honey + Blue Cheese
19. Marinara Sauce + Poached Egg + Parmesan + Basil
20. Kimchi + Sliced Hard-Boiled Egg + Black Sesame Seeds
21. Smoked Salmon + Ribboned Cucumber + Light Cream Cheese + Scallions
Use a sharp vegetable peeler to make cucumber ribbons.
Finally, here's a great video for you to watch - Andy Puddicome from Headspace, explains why slowing down is so helpful for mental health in our fast-paced modern world. Invest a few minutes of your time to watch this - it might inspire you to start a daily meditation practice, which might change your life.
