Escape the Trap of Multitasking — One Step at a Time
Have you found yourself on your couch with the lights out, crashing with symptoms, unable to do anything else for the day? For individuals with persistent Post-Concussion Syndrome (PCS)/mild Traumatic Brain Injuries (mTBIs), these 'crashes' come from pushing it too hard and overloading yourself cognitively. One of the most common causes of cognitive overload is trying to do too much at once— or multitasking. Although you can't always avoid multitasking, there is a better way!
Why is Monotasking Important?
Enhanced Memory
Since memory problems are present in almost every individual with PCS/mTBI, concentrating on one thing at a time will decrease the possibility of your forgetting something important. Switching your focus from one thing to another in rapid succession (a.k.a. multitasking) compromises your brain’s ability to take information in— and you can’t remember what you don’t take in! By focusing on a single task— or monotasking— you are more likely to retain information and better able to remember details.
Decreased Fatigue
Multitasking can quickly drain your energy, leading to more fatigue faster and sometimes even resulting in a symptom 'crash.’ Monotasking conserves your mental and physical energy, keeping you alert and active.
Improved Focus and Productivity
Concentrating on one task at a time allows you to give it your full attention, leading to better quality work and increased productivity. Dinner isn’t overcooked, clothes are actually washed, and your presentation is on point.
Reduced Stress
Juggling multiple tasks can be overwhelming and stressful, adding to the pressure to get things done. Monotasking helps reduce stress by allowing you to manage tasks one at a time. Setting boundaries and managing expectations also helps you breathe easier and stay calm, keeping your cognitive energy at an optimal level.
Steps to Reduce Cognitive Overload
1. Break Things Down into Smaller Pieces
What's a sign that a task needs to be broken down into multiple, simpler tasks? One clue would be when the mere thought of the task makes you feel overwhelmed. So, wherever you can, break complex tasks down into simpler tasks. For example, if you're organizing your bedroom closet, set a doable-feeling time frame for each shelf or section. If you're writing an essay that feels overwhelming, set a goal to finish the introduction by the end of the day— or if that feels like too much, make the goal smaller, like writing a page or even a paragraph. If you reach your goal and want to do more, then you’re ready to set another doable milestone for yourself.
2. Prioritize Your Tasks
Start by making a list of tasks you need to complete. Prioritize them based on importance and deadlines, and remember that urgent doesn’t always mean important. Focus on completing one high-priority task at a time before moving on to the next. This helps in managing your workload efficiently and effectively.
3. Use Time Blocks
Allocate specific time blocks for each task. For example, dedicate 30 minutes to reading a book without checking your phone or responding to emails. Using a timer can help you stick to these time blocks. Informing others that you are unavailable can also be helpful, kind of like an out-of-office email for those 30 minutes — even if it’s your 7-year-old with a math problem. Helping him with his homework should instead get its own time block— and look at what you’re teaching him — life skills!
4. Take Breaks
Taking short breaks between tasks helps your brain reset and prevents cognitive overload from accumulating throughout the day. Pay attention to the signals your brain gives you, like daydreaming or zoning out: sometimes, it can help to take a mini-break even if you're not done with the task yet. Use your break time to stretch, walk around, grab a healthy snack, or simply shut your eyes for five minutes. Breaks increase your overall productivity and focus— and they are a must for better concentration and quality work.
5. Celebrate Progress
Start small, stay consistent, and celebrate your progress. Getting things done is an accomplishment — a big one on some days. It all boils down to breaking things up into smaller, more manageable steps and making steady, consistent progress. One step at a time, one task at a time, one win at a time.
There are more strategies like these that work for individuals recovering from mTBI/PCS. Every individual and every mTBI/PCS is unique, though — so customizing them to your own needs is critical. An mTBI coach can help you come up with your own plan to create a successful recovery — and, support you in your follow-through. If you're interested in how I can help, schedule a consultation with me here.