5 ways to stop multitasking and do more

one of the central aspects of yoga and meditation is the ability to develop a state of focused attention, an unshakable spirit and a deep connection to the current moment. This state of being-known as dharana -is the phase that occurs shortly before gliding into meditation, according to the yoga cutras of Patanjali. If we practice meditation, we may use the breath, a picture or a mantra to anchor our attention. If we can concentrate sufficiently on the selected object, this will be as. designated eka grata or 'set up focus'. eka grata and dharana work together to help us get into the "flow state" that you may have already heard. In psychology, the flow state is recognized as fully immersed in a feeling of energetic focus, full of participation and joy in the present moment. You could even call it "in the zone".

The condition of the flows is intended to improve general well -being, learning, creativity and productivity. The thing is, however, that it is difficult to get into the flow state when a lot of thoughts or worries whirl through your brain-the yoga-sutras call chitta vrittis, or "fluctuations in the mind". In today's world we are constantly exposed to more stimuli than we have ever known in our millennia -long evolution, and the concept of "multitasking" is celebrated as the key to doing things. However, do you feel concentrated and productive when you try to operate multitasking? Or scattered and panicked? If your answer is the latter, you can be sure that multitasking is actually something that none of us can really do ...

What is multitasking and why is it so harmful?

"Multitasking" is the possibility of performing two or more tasks at the same time-think about answering emails while hearing a podcast, cooking dinner while making calls or taking a meal while watching TV. Although these skills may seem useful, they can harm our physical, mental and emotional health because we are not multitasking and trying to do this is quite stressful. Studies on brain function show that when we think we think we do multitasking, we draw our attention from one thing to another in a quick sequence. If we do this in tasks such as discussions, learning or writing an important email, the brain has to focus every time we change our attention and it cannot concentrate immediately. The more we switch between the tasks, the more distracted we will, the more dispersed and more stressed we will probably feel, and how Cal Newport reveals deep work in his book, We feel much more out of course after a day full of multitasking. Since we are ordinary people, those of us tend to transfer this habit to other situations outside of work. If you switch between tabs and websites during work, it will probably be very difficult for you to calm your mind for meditation. If you cannot prevent you from using you every ten minutes after your phone, you will probably also be distracted and lose focus when you talk to a loved one. Technology actually makes it easier for us to do more today, but if we want to feel happier, healthier and more connected to life, we really need less. If you are still reading and are not yet distracted, take a look at the following five options to end the multitasking and do more:

clear out your home

The yoga text of the Bhagavad Gita is rich in symbolism and poetry, and one of the key topics is mastery of the senses. The text explains that a large part of the suffering that we experience in life is due to the fact that we are under the control of our senses. Our mind is torn around what we hear and see, which often leads to a desire if we constantly want what we don't have, or more and more of what we have. The Council of Bhagavad Gita is the control of the senses if you work towards peace and satisfaction. If your senses are tired by overstimulation through screens, noises or disorder, it is time to clear your home and create space for a little more minimalism. The more "stuff" we have around us, the more our eyes have to absorb and the more our brain has to process. Remember how you also feel energetically when you enter an untidely space - it is not exactly a recipe to get "into the zone". To become more concentrated, donate or give away things that you will never use again, owners who keep them in all cases, and everything that simply does not feel good for them. With more physical space around you, it is less likely that your mind will be distracted and you will feel more spacious and relaxed.

do less (and say calmly 'no')

Yes, we loosen the closure and events appear, but that doesn't mean that they have to go all of them. If your calendar is full and the idea of ​​participating in all of these upcoming events, it is already tired, it is time to listen to your intuition and say "no" what doesn't feel like a "hell-yes". When a night with a bath and a aery s erene candle feels more inviting than one night, listen to this feeling and get the bubble bath out. In an earlier blog post, I wrote about how the body constantly gives us signs of what our "yes" and "no" signals are. Check yourself to physically notice how a "no" feels; Do your stomach tends? Does your pine tense? Then notice how a "yes" feels. Do you feel relaxed or excited? Your mind will be able to concentrate much better on what you actually want to do if it is not asked to keep up with so many plans.

Try it with time blocking

If you are one of those who answer emails while hearing a podcast or try to work on three different professional projects at the same time, time blocking is your new best friend. Productivity hack is about planning your days down to the smallest detail, avoiding "decision-making tired" and giving you full attention to everything you do. Use the daily Greatness Business Planner to block time for urgent deadlines, time for a coffee break and time to exercise your passions and hobbies. You can even plan snack breaks, social media breaks and time to recharge your energy with a few gentle back bends that are supported by a cushion. The idea is that if you work, you are really working and doing your best, and if you rest and play, you are really give this time switch off and relax.

go phone free

Where is your cell phone right now? In all likelihood, it can be seen in a place where you can see it, and it could even be close to your body in your pocket. Maybe you are reading these words on your cell phone? It is strange to believe that the Internet only became a mainstream in the mid -1990s and that iPhones were only invented in 2007 detox ’... If we want to concentrate on a work task, a hobby or meditation practice, there is nothing more distracted than to have your phone next to you. Even if you do not grab it, the mere phone calls next to the mind, which prevents it from getting into the "flow state". In order to concentrate more and to do "profound work", put your phone in another room during work. Trust me, it may feel like you are missing a member at first, but after a while you will probably find that you were more productive and "in the zone" than ever.

take a deep breath

When we are in a panicked multitasking state, our breathing often becomes irregular and we feel more stressed. The more stressed we feel, the more difficult it is to concentrate. Stress can prevent us from focusing on work and preventing us from enjoying life outside of work, but fortunately we already have the right tool to fix this. Breathing. If you are stuck in a cycle where you do far too much but don't do much, start with a regular practice of coherent breathing, that just means breathe in six seconds and exhale for six seconds. This practice helps to relax the nervous system, regulates blood pressure, can improve sleep and re -focus the mind. You can find more ideas for inserting breathing breaks and opportunities to calm down under (link away). by Michael William Townsend.