5 Ways to Stop Multitasking and Get More Done

One of the central aspects of yoga and meditation is the ability to develop a state of focused attention, an unwavering mind, and a deep connection to the present moment. This state of being – known asDharana– is the phase that occurs just before slipping into meditation, according to theYoga Sutras by Patanjali.When we practice meditation, we may use the breath, an image, or a mantra to anchor our attention. If we can concentrate enough on the selected object, it will be called . designatedEka Grataor 'established focus'.Eka GrataandDharanawork together to help us get into the “flow state” you may have heard of. The flow state is recognized in psychology as being fully immersed in a feeling of energized focus, full involvement and joy in the present moment. You might even call it “being in the zone.”

The state of flow is said to improve overall well-being, learning, creativity and productivity. The thing is, though, it's difficult to get into flow state when there are a lot of thoughts or worries swirling around your brain - something the yoga sutras call itChitta Vrittis,or “fluctuations of the mind.” In today's world we are constantly exposed to more stimuli than we have ever known in our millennia of evolution, and the concept of "multitasking" is celebrated as the key to getting things done. However, do you feel focused and productive when you try to multitask? Or distracted and panicked? If your answer is the latter, rest assured that multitasking is actually something none of us can really do...

What is multitasking and why is it so harmful?

“Multitasking” is the ability to perform two or more tasks at the same time—think answering email while listening to a podcast, cooking dinner while talking on the phone, or eating a meal while watching TV. Although these skills may seem useful, they can be detrimental to our physical, mental and emotional health because we are unable to multitask and trying to do so is quite stressful. Studies of brain function show that when we think we're multitasking, we shift our attention from one thing to another in rapid succession. When we do this during tasks such as conversations, studying, or writing an important email, the brain has to refocus every time we change our attention and it cannot refocus immediately. The more we switch between tasks, the more distracted we become, the more scattered and stressed we are likely to feel, and as Cal Newport reveals in his bookdeep work,We are much more likely to feel drained and tired after a day of multitasking. Because we are ordinary people, those of us who are chronic multitaskers tend to carry this habit over to other situations outside of work. If you find yourself switching between tabs and websites while working, you'll probably also find it very difficult to quiet your mind for meditation. If you can't stop yourself from reaching for your phone every ten minutes, you're also likely to get distracted and lose focus when you're talking to a loved one. Technology today actually makes it easier for us to do more, but if we want to feel happier, healthier and more connected to life, we really needfewer.If you're still reading and not distracted yet, check out these five ways to stop multitasking and get more done:

Declutter your home

The yoga text of the Bhagavad Gita is rich in symbolism and poetry, and one of the key themes is mastery of the senses. The text suggests that much of the suffering we experience in life is due to our falling under the control of our senses. Our minds are tossed around by what we hear and see, which often leads to craving as we constantly want what we don't have or more and more of what we do have. Controlling the senses is the Bhagavad Gita's advice when working toward peace and contentment. If your senses are fatigued from overstimulation from screens, noise, or clutter, it's time to clear out your home and make room for a little more minimalism. The more “stuff” we have around us, the more our eyes have to take in and the more our brain has to process. Think about how you feel energetically when you enter a messy room, too—it's not exactly a recipe for getting "in the zone." To become more focused, donate or give away things you never use anymore, possessions you keep just in case, and anything that just doesn't feel right to you. With more physical space around you, your mind is less likely to become distracted and you will feel mentally more spacious and relaxed.

Do less (And feel free to say 'No')

Yes, we are easing the lockdown and events are emerging, but that doesn't mean you have to leaveall of them.If your calendar is full and the thought of attending all those upcoming events is already tiring you, it's time to listen to your intuition and say "no" to what doesn't feel like a "hell yes." If a night with a bath and aAery SA candle feels more inviting than a night out, listen to that feeling and get out the bubble bath. In a previous blog post I wrote about how the body is constantly giving us signals about what our “yes” and “no” signals are. Check in with yourself to physically notice what “no” feels like; is your stomach cramping? Is your jaw clenching? Then notice what “yes” feels like. Do you feel relaxed or excited? Your mind will be able to focus much better on what you actually want to do when it's not being asked to keep up with so many plans.

Try time blocking

If you're one of those people who answers emails while listening to a podcast or tries to work on three different professional projects at the same time, time blocking is your new best friend. The productivity hack is about planning your days down to the smallest detail, avoiding “decision fatigue” and giving you full attention on everything you do. Use thatDaily Greatness Business Plannerto block time to check email, time for urgent deadlines, time for a coffee break, and time to pursue your passions and hobbies. You can even schedule snack breaks, social media breaks, and time to recharge your energy with a few gentle backbends supported by a pad. The idea is that when you work, you areYes, reallywork and do your best, and when you rest and play, you areYes, reallygive yourself this time to switch off and relax.

Go phone free

Where is your cell phone right now? In all likelihood it will be in a place where you can see it and it could even be in your pocket close to your body. Maybe you're reading these words on your phone right now? It's strange to think that the Internet only became mainstream in the mid-1990s and iPhones were only invented in 2007. When we want to focus on a work task, a hobby, or a meditation practice, there is nothing more distracting than having your phone next to you. Even if you don't reach for it, just having the phone next to you distracts the mind, preventing you from entering "flow state." To concentrate more and get “deep work done,” put your phone in another room while you work. Trust me, it may feel like you're missing a limb at first, but after a while, you'll probably find that you've been more productive and "in the zone" than ever before.

Breathe deeply

When we are in a panicked state of multitasking, our breathing often becomes irregular and we feel more stressed. The more stressed we feel, the harder it is to concentrate. Stress can prevent us from focusing on work and prevent us from enjoying life outside of work, but fortunately we already have the right tools to fix this. Breathing. If you find yourself stuck in a cycle of doing way too much but not getting very much done, start with a regular practice ofcoherent breathing,that is, simply breathe in for six seconds and breathe out for six seconds. This practice helps relax the nervous system, regulates blood pressure, can improve sleep and refocus the mind. For more ideas on taking breathing breaks and ways to feel calmer, see(Link removed).By Michael William Townsend.