Do you feel frazzled and frustrated at the end of the day?

In today’s fast-paced world, distractions are abundant, making it difficult to focus on one task at a time. Minds constantly wander, seeking new and bigger stimuli.

Many people struggle to concentrate on a single task for more than a few minutes.

 

🤯 The Struggle of Multitasking

Imagine you’re working on a report. Within minutes, you check your email, receive notifications from various apps, and become distracted. Suddenly, half an hour has passed, and you haven’t made much progress on your report. This cycle repeats throughout the day, leaving you wondering where the time went and feeling frazzled and frustrated.

So, how can you improve this situation?

 

👉 Embrace Single-Tasking

Adopt the following mantra:

“I will complete this task I am working on right now before starting another task.” 

Focusing on one task at a time will bring calmness and increase the quality and productivity of your work.

 

🧘‍♀️ Experience Calmness Through Mindfulness

Calm yourself by meditation and being mindfulCalm yourself through meditation and mindfulness.

In The Headspace Guide to Meditation and Mindfulness, author Andy Puddicombe shares a simple exercise: try drawing a straight line across a blank piece of paper.

Then, draw another line, but this time, imagine there are many small dots on the paper, going from one side to the other. Your job is to connect one dot to the next.

By focusing on connecting one dot to the next, drawing a straight line becomes much easier.

 

🏃‍♂️ Mindful Running: Focus on One Section at a Time

Puddicombe also discusses mindful exercises, such as mindful running. He suggests focusing on a small section while running. You can decide what each section is for you: it can be a specific number of strides, each street, or each mile. Just focus on each section and move on to the next one.

A similar technique is used by marathon runner Joan Benoit Samuelson, as discussed on the podcast episode The Hidden Brain: How Sight Affects Our Action. Samuelson focuses on a runner in front of her or a beacon ahead and runs toward it. Once she reaches it, she finds her next target and continues running.

 

🚫 Avoid Task Switching by Single-Tasking

The key is to complete one task at a time and move on to the next task when you are done.

Although multitasking may seem efficient, it often involves task switching, which consumes more mental energy and affects work quality. If you find it difficult to focus, try using the Pomodoro Technique.

By concentrating on one task at a time, you become less stressed, more productive, and even more creative.

 

🔍 Take Action Now!

Give 100% of your focus to the task you are working on right now. Once you are done, as Carl Jung says:

“Quietly do the next and most necessary thing.”