Have you noticed over the last couple of years it’s been all screens all the time? Everyone is multitasking more than ever; checking email during a virtual meeting, glancing at Slack while editing a report, or mindlessly picking up the phone when the strategy session gets a little boring or challenging.
Research shows that multitasking isn’t really doing multiple things at the same time, it’s actually rapidly switching between tasks. And it turns out that this rapid switching is counter-productive, mentally draining and part of the reason we are so tired at the end of the day.
Even while multi-tasking, what most people truly crave is presence. The ability to be where we are doing one thing at a time. Presence enables us to get more out of each thing we are doing. The truth is, the more limited our time, the more we benefit from giving each activity we engage in our full attention. That’s right: The less time we have, the more presence matters.
The key is to retrain our brains. Here are three concrete strategies you can employ to rebuild the power of presence and find more focus and calm in your day.
Choose one screen free activity per day. Presence is a practice (not a destination) and we have the ability to practice, experiment and grow our presence muscle every day. Start by selecting one activity to do screen-free each day. Maybe it’s your morning walk, or workout, or any one meal that you commit to doing without your phone in hand. Try even 10 minutes to experience breakfast, lunch, or dinner with all your senses and no pinging, buzzing or lighting up. You will likely experience ‘full engagement’. ‘Full Engagement’ is when whatever you are doing commands your full attention. And is very gratifying.
Wherever there is an Alternative to a Screen, Take It. The reality is, we can now do almost everything on a screen. Everything from email and document creation, to telling the time, knowing the weather, bill paying and even QR codes for restaurant menus. Just because we can do everything on screens, doesn’t mean we have to. Opt out of screens when you can. For example, next time you are at a restaurant try asking for a paper menu. Instead of looking up recipes online, pull out a cookbook. Give your eyes, and brain a break from all screens all the time.
When on your device, be fully present. A counterintuitive way to rebuild our powers of focus actually lies in the very thing that is distracting us. Resist treating your screens like a distraction, or a procrastination device. Stop checking your email or social media in the micro moments and gaps in the day. When you are on a screen, give it your undivided attention. Choose three or four times of day that you can be really focused and present on your device. Paradoxically, fully focusing on your screen and, enjoying every minute, helps you be less inclined to grab it mindlessly.
Developing the muscle of presence is within reach when you focus on small pulses done consistently throughout your day. Practicing presence reaps rewards of greater focus and less overwhelm so you can manage all the facets of your life and leave multitasking behind.
Aside from these specific screen theme moments, when you are on a screen and need to focus and prevent multitasking, you may find this Spotify playlist a great source for music that helps you focus.