This Week's "Change That Up" Tip...Scrap Multi-Tasking

If you’re strapped for time, we’re going to let the cat out of the bag right away with the theme of this email: Scrap multi-tasking. Focus on doing one thing at a time. Focus on in-the-moment unitasking.

Unitasking is a practice of immersing yourself fully in the execution of the present moment. It’s an ability to be more fully aware of questions like:

What exactly is happening in this moment? What do I want to get out of this moment? What do I need in this moment?

Unitasking involves training—or practicing—the skill of attention, and doing one thing at a time can help you:

• Slow down, pay attention and focus. On a path toward any goal and long-term change, focus is essential to success.

• Think about what’s truly important to you. A stronger skill of focusing your attention means you get to make more conscious choices about what you give your attention to. After all, you have limited attention; where are you going to invest it?

• Lower your stress level. Being able to intentionally direct your attention will help you stay calm and productive during your most stressful times.

You can practice unitasking any time, beginning with seemingly simple tasks like taking out the trash, taking a walk, having a conversation, playing with your child, driving and prepping and eating food.

How can you do those simple tasks without the usual distractions of things like social media, email or texting?

Whatever moment and task you choose to practice with, give it your full attention. Try to minimize or mentally filter other distractions. Then, when that task is fully done, move on to the next thing.

Where and how do you get distracted? Expect this to be challenging. Challenging is okay. Anything worthwhile, it seems, involves a challenge, which is a gateway to growth.

When you do run into a challenge or experience some resistance, notice and name what comes up for you. After all, the practice is not only meant to give each activity our full loving attention, it’s also to build honest self-awareness. If you do that, you’re winning.