Healthline: How ‘Deep Work’ Can Help You Focus, Reduce Stress, and Be More Productive
Deep work is when you’re fully present and immersed in the task at hand. Some people refer to it as being “in the zone” or in a state of flow. It involves being completely focused on a single activity.
In a 2012 study with 188 junior tennis players, participants rated their perceived level of flow state during their match. The group of winning athletes scored significantly higher on all but one of nine flow dimensions, showing statistically significant differences in:
- the balance between the level of challenge versus their skills
- having clear goals
- a sense of control and purpose
A 2018 research review noted that scientific literature identified a positive relationship between flow and performance, as well as artistic and scientific creativity.
“The rest of us think we can multitask, but we can’t,” says Wine. “When we try to multitask, what we are really doing is task switching.”
According to a 2019 research reviewTrusted Source, the human brain lacks the cognitive and neural building blocks for performing two tasks at once. This constant jumping from one task to another reduces our ability to focus deeply and can result in feelings of stress and overwhelm.
In short, multitasking can result in:
- performance disruption
- increased errors
- distraction
- reduced attention span
- reduced creativity
- decreased productivity
- stress and overwhelm
Monotasking, however, encourages us to be present in one place, give our attention to what we are doing, and get into a state of deep work.
Eliminate distractions
Distractions pull your focus away from the task at hand, but you can avoid most distractions with a few simple tweaks.
Go for a walk
“Moving your body and not doing anything besides walking can help you get into a state of flow quickly,” says Wine. “It’s remarkably attainable once you strip away the audiobooks, phone calls, and other distractions that get in the way.”
Try binaural beats
Certain frequencies of binaural beats might increase focus and concentration. I often put on my headphones and listen to them when I want to get in the zone.
A binaural beat consists of two tones that are of different frequencies. The frequency of these beats may alter brain wave activity.
Plan ahead
Instead of splitting your mind across several different tasks, take a step back and plan it out.
You can write out everything you need to do that day and organize it into a prioritized to-do list.
Try to follow these steps:
- Write all the tasks down in a big, unorganized brain dump.
- Create a secondary list ranking the tasks by priority from highest to lowest.
- Finally, block out a designated time for each task.
Make monotasking a habit
He recommends doing something every day to build your monotasking muscles. Wine believes reading for 20 minutes is a great place to start.
Other ways to build your focus and attention include:
- yoga
- meditation
- qi gong
- crossword puzzles
- coloring
- cooking a meal slowly and deliberately
- baking
- gardening
- arts and crafts
Find flow in every activity
Wine says there are opportunities to find flow in all areas of your life.
Even something simple like listening to a conversation can be a mindful activity that pulls your focus into the present moment.
Next time you’re in a conversation, Wine advises eliminating distractions and listening intently."
Read the full article here!
Reflection:
Do you find yourself trying to multitask often? How was it for you?
#Productivity #Stress #Focus #Work
@comfortableNight4463
This article was so interesting to read! I have already heard that multitasking is not very effective but to me, it seems like it is! When I do more things at once (or switch between tasks) I feel like it makes me more persistent and time efficient. When I focus on something too much then my perfectionist tendencies creep in, resulting in a lack of time for other things. Then I feel stressed that I dedicated so much time to one thing.
It is strange to hear that the state of flow can be achieved through every activity. I thought being mindful in the present moment is something very different to flow and that one can only be in this state when doing something fulfilling for that person.
@globalBraid3744 I also tend to multitask but I've realized when doing it that it's quite inefficient.
@comfortableNight4463
Haha maybe it is a placebo effect and in reality, I cannot multi-task effectively either :D
I'm a deep worker.
@Fehpa1994 That's amazing!