Mental Health and Neuroscience

I No Longer Multitask for Three Reasons

I explain how unitasking (unlike multitasking) can improve our creativity, productivity, and happiness based on decades of experience in the field.

Multitasking poses health and well-being risks, but unitasking promotes creativity, productivity, happiness, and life satisfaction.

Based on my studies and experience in cognitive science, I highlight the risks of multitasking and the benefits of unitasking with takeaway points.

This is a practical piece written in simple language leveraging the findings of scientific studies without going into theoretical details.

My Brief Journey to Transition from Multitasking to Unitasking

In the mid-70s and early 80s, multitasking was perceived as the panacea. Many people thought that it was the solution to our productivity and happiness. However, they were wrong and paid the bill as suffering from unproductivity and unhappiness.

I was also a victim of this misconception. Before studying cognitive science, I used to multitask, believing it would increase my productivity and make me rich and happy one day.

Instead, my naivety ended up in disappointment, suffering from chronic stress, chronic inflammation, unhappiness, and unproductivity. So I paid the expensive metaphoric bill like millions of others.

In those younger years, it was not my fault. I was misinformed and influenced by more experienced and authority figures like my lecturers, boss, and gurus on media. They all falsely touted multitasking as a helpful approach, even showing it as an essential tool for success.

However, my perception and beliefs changed when I started reviewing the literature and experimenting with multitasking versus unitasking. So, I took personal responsibility for my progress.

Over the last few decades, my focus has been on a single task at a time. Unless there is an emergency requiring multitasking, I will not do it. Even for emergencies, I trained my brain to quickly complete a single task to create much better outcomes than multitasking.

Nowadays, I use single tasking both in my professional activities and hobbies.

So, I believe that every mentally healthy person can learn to do a single task and reap benefits.

Multitasking Versus Single Tasking

Unfortunately, some so-called experts who don’t understand how the brain function still recommend multitasking, especially in the corporate world.

Young individuals believe in those “rah-rah speeches” in intense entrepreneurial environments focusing too much on financial outcomes. These stressful situations ruin their creativity, productivity, and joy in the long term.

Even though the brain seems to multitask, in reality, it cannot. It is an illusion, as our perceptions cannot see millisecond switches. Attention can be on one function at a time.

However, we can move from one to another quickly. It is called task-switching, which is another cognitive function. It is possible to improve task-switching using attention and working memory.

It is impossible to identify the brain’s single-task orientation unless we use nanoscale simulations. Scientists do such simulations using the state of art technology tools and applications nowadays.

The most critical cognitive skill is attention which is the leading function. The brain spends its resources where the attention goes.

Attention is an evolutionary process in the development of our neocortex (new brain). The purpose of attention is to strengthen our survival mechanism to cope with too much environmental information.

Attention is designed to help us hide unnecessary details and enable us to deal with critical information with a complete focus on our survival.

The bottom line: The brain resources only go to where we put our attention. So using attention is the most critical cognitive activity for utilizing mental resources such as task switching, working memory, and problem-solving.

The importance and value of the single-task approach are why I don’t do time management anymore and instead focus on priority management, as I explained in this article, Managing Time Isn’t the Best Way to Produce More and Better Results.

Disadvantages of Multitasking

I list them in a summary format as they are self-explanatory.

1- The brain works slower, affecting creativity.

2- The brain produces less accurate results affecting productivity

3- The brain works harder, causing more stress.

Neuroscientists and cognitive scientists measured and documented these three disadvantages in the last few decades.

As I haven’t experienced any disadvantages or side effects of single-tasking, I will focus on its benefits next section.

Benefits of Unitasking

Unitasking produces just the opposite results of multitasking. A single-task approach provides three significant benefits at a high level.

It increases creativity by speeding up cognitive processes such as attention, focus, memory access, task switching, and problem-solving.

The single-task approach produces more accurate results increasing productivity.

More importantly, the brain works more flexibly, utilizing energy at an optimal level, reducing unnecessary stress, and leading to joy, happiness, and life satisfaction.

Like many productive and happy people, my approach to task management is straightforward.

I simplify my task handling by undertaking a single task at a specific time. In addition, however, I do a few tricks on the brain. For example, I perform dopamine-producing activities in the beginning and toward the end of complex tasks to rejuvenate and sustain success.

So my simple formula is to start with dopamine-initiating activity (something joyful), continue with an intentional focus for a scheduled period, and reward the brain with completing the tasks at the end.

This practical and effective use of dopamine can enhances the learning system. In addition, it contributes to neurogenesis by rewiring the brain and increasing our cognitive reserves.

To this end, I implement this theory by practicing the flow state concept. I explained the benefits and how to enter the flow state in an article titled Enter a Flow State with Three Simple Steps.

By single-tasking, I Do Less and Achieve More.

The Importance of Mindfulness for Mental Health and Well-Being

The primary contribution of mindfulness to the brain is strengthening attention.

Why does attention matter? Because it manages our perceptions to create the meaning we want in our lives. This is a simple yet profound matter. If our attention fails, our perceptions will fail too and lead to a meaningless life.

Another benefit of mindfulness is to reduce the effects of addictions and prevent them. You might ask why addiction matters to the brain. In short, addiction is an individual and collective matter affecting society.

Attention has become a societal issue in the 21st century. We created so many attention-killing activities looking innocent from the outset. A prominent example is the 24-hour news service via the press and the Internet using our addictive tools like computers, TV, and phones.

The addictiveness of social media is undeniable. The number of users on Facebook, TikTok, Instagram, and Twitter increased so rapidly due to our addictive brains. These unnatural tools hijack our dopamine system.

As I explained in an article, the more dopamine produced, the higher DeltaPhosB levels. With each notch, we get more addicted and have more difficulty addressing our addictive behavior even if we become aware of it.

The more addictive behavior will bring more anxiety and depression to the brain, which are the root causes of attention deficit. Consequently, lack of attention lowers our creativity and productivity, leading to unhappiness and dissatisfaction.

How about imagination? Let me add clarity to this critical point.

Mind Wandering As a Two-Edged Sword

External environmental stress is not only a problem that harms our attention. Internal factors such as mind-wandering also is an enemy of concentration. My wandering refers to having thoughts irrelevant to the immediate conditions and the environment.

A slight and controlled mind-wandering can be a useful tool for creativity. Some creative people use it intentionally. However, chronic mind-wandering, if it occurs in an uncontrolled way, can weaken the executive system in the brain, delaying attention.

The architecture of the brain allows it to go to the past and future instantly. It does this activity very frequently without our intention. It is how mind-wandering happens.

For example, in the middle of an important meeting at work, our brain can go to a specific time in our childhood and make us feel guilty and upset. Or it can go to ten years later, predicting a recession, increasing our anxiety.

These two extreme events happen at the moment when we need to collect and process factual life information but miss the critical data due to mind wandering and lack of attention.

During the mind-wandering process, we miss critical information affecting our lives. For example, lack of knowledge and misinformation can cause decision difficulties. And more importantly, these micro stressors can contribute to the formation of chronic stress affecting our physical and mental health.

The impact of mind-wandering on health is crucial. For example, ruminating is a mental health issue. We get worried about our future and feel guilt and shame about our past.

I summarized a case study in an article titled Stopping Rumination Made Olivia a Triple Champion. It is about the transformation of a person who dramatically improved her physical and mental health and developed better relationships.

What can we do to stop uncontrolled mind-wandering?

Controlled imagination for creativity is a valuable skill. However, uncontrolled mind wandering can be harmful, especially when attention is needed.

Mindfulness is the best approach to increasing our attention and focus. We can use a mindful approach in daily and practical things at work and home to prevent cognitive decline. For example, we can turn daily chores into mind-boosting activities, as I explained in the article titled Use Everyday Activities As Brain Boosters.

Undertaking regular activities with a single-task approach can improve our attention. The results are measurable. Scientists can document the progress of attention increase via mindfulness activities.

The critical point is to learn to be in the present time with attention. This focus trains our brains to create new neural pathways. That’s why I have meditated three times every day for decades.

I prefer using our reticular activating system to keep the subconscious mind busy with wandering with conscious attention. I explained the process in an article titled The Secret: Leverage RAS to Accomplish Dreams with Less Effort.

Final Thoughts and Takeaways

Attention is the best skill to create, solve our problems, and enjoy life. We can improve this precious skill by investing in it each day.

We can reap the benefits of improving our attention and focus by undertaking a single task intentionally. One of the proven tools is a mindfulness practice.

Mindfulness activities are similar to physical activities that strengthen our muscles. The more mindfulness activities we do, the more we benefit from them.

Despite all our efforts, the mind will always wander. After many years of meditation practice, I still find my mind wandering. However, with practice, I reduced their occurrence significantly.

So my point is if you think about the past or future when undertaking a task or meditation, you gently bring your attention to the present without stressing yourself. It is natural and can happen to anyone.

I’d like to end my article with a few practical steps that can be customized to improve attention and single-tasking.

1 — Create a mental plan before starting a task.

2 — Jot down the key items by assigning them approximate times.

3 — Start from the most important one paying full attention.

4 — Stop all distractors like phones, email, and social media notifications.

5 — Bring attention back if you find your mind wandering.

6 — Reward yourself by checking the notifications or giving yourself what you like after completing a task.

One key point to improve attention and get problem-solving benefits is the use of working memory. Like attention, we can also improve working memory.

I provide practical steps to improve working memory in an article titled Improve Working Memory with Ten Practical Tips. Working memory, attention, task switching, and problem-solving can contribute to cognitive flexibility and emotional regulation.

I also documented my experience related to problem-solving within the attention and memory context in an article titled Why Problem Solving Is the Sexiest Skill of the Century.

Some people use nutritional supplements like nootropics to improve their cognitive skills. Even though they look promising, the results from scientific studies are not conclusive yet.

However, some molecules are critical nutrients for brain health, contributing to our cognitive functions. Addressing nutritional deficiencies is necessary. I documented critical nutrients based on my reviews and experience.

Here are the links for easy access:

Lutein/Zeaxanthin, Phosphatidylserine, Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, Cod Liver Oil, and other nutrients to improve metabolism and mental health.

As single-tasking is a simple yet powerful approach that significantly impacted my creativity, productivity, happiness, and health, I want to share it with others. So please pass along this message to your loved ones and friends.

Thank you for reading my perspectives. I wish you a healthy and happy life.

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