The art of doing one thing at a time

You may think you can do everything at once, but you can't, and you shouldn't.

Science has shown that when we multitask, we get distracted more easily, become less productive, score lower on recall tests, and make more mistakes. The reason is simple: the brain cannot allocate equal attention to multiple tasks that require higher-level brain functions.

“For older people, multitasking increases the likelihood that they will make more serious mistakes,” she says. Lydia Chu, a psychologist and neuropsychologist at Harvard-affiliated McLean Hospital. “For example, you might start paying bills, then find yourself at another job, and then forget to complete the payments. Or maybe you get so distracted trying to balance it that you forget to take your medication or even take it twice.”

Distraction reaction

Older adults have particular difficulty multitasking, because the aging brain struggles more to block out distractions. Distractions can impair working memory, that is, the ability to retain and evaluate information for a limited period of time.

“Working memory helps you perform everyday mental tasks, such as learning a phone number, then storing it in the phone, and continuing the conversation,” says Chu. “It also helps you carry out complex tasks such as thinking, understanding and learning.”

Single process, not multiple

When we multitask, we get distracted more easily, become less productive, score lower on information recall tests, and make more mistakes.

The solution to avoid multitasking is to do one task at a time, that is, focus on only one thing until it is finished. “This approach reduces the load on your working memory, makes you less likely to get distracted, and helps you complete the task more efficiently and quickly,” explains Chu.

Effective “solotasking” (or “one-tasking”), doing one task at a time, is about good time management, working in short bursts, blocking out distractions and managing stress. Here are several techniques to help you improve in these areas.

List only two priorities per day. We fall into the trap of multitasking, where we take on too many obligations. When you have multiple tasks to handle, choose the two most important ones and leave the rest for another day. “Write them in an agenda for weekly or daily planning, or add them to your phone or computer calendar so you know which ones require your attention,” suggests Cho.

Blocking time. Set a specific schedule for your work and stick to it. “The important thing about scheduling is to stick to it,” says Cho.

Work with rest periods. Research has found that intermittent work helps do one thing at a time, especially for people who have trouble concentrating. With breaks, you work for a predetermined period of time, take a short break from mental effort, and then repeat this cycle until you finish (see Break Time). “Cutting back and forth between work and rest helps create a rhythm where your brain knows when to work and when to rest,” says Chu.

Block out distractions. One study found that a three-second pause can double the risk of making errors while performing a task. Create a distraction-free environment by doing one task at a time. Avoid the Internet, television, and other stimuli. Turn off your phone or put it on silent to block calls and notifications. “Every time you get distracted from a task and then come back, it takes time and energy for the brain to refocus, and the task ends up taking longer than it should,” explains Cho.

Stress control. Excess cortisol reduces the storage and retrieval capacity of working memory, according to Zhou. “Any effort to reduce and manage stress can support the brain in mono-processing,” he points out. For example, exercise more, schedule regular social gatherings, make time for a spiritual or religious practice, or consider psychotherapy.

Practice being present in the present moment. Train your mind to do one task at a time by practicing focusing and being present in each moment. For example, spend five to ten minutes meditating: count your breaths to 10 and repeat several times. Reading is another great exercise: spend 10 to 20 minutes a day reading, and take breaks when you're distracted.

Time for a break

One popular method of interval work is the Pomodoro Technique, where you set a timer for 25 minutes and work nonstop, take a five-minute break, and then repeat. (You can adjust the working time according to your needs). There are many applications (Apps) for smart mobile phones and computers that follow the Pomodoro technique.