Why Multitasking could be bad for your heart (and mind).
Studies are showing us that multitasking does not improve productivity and well being. Quite the opposite.
In today's fast-paced world, multitasking is seen as a virtue – a way to be more productive and get more done in less time. We've all done it – answering emails while in a meeting, eating lunch while scrolling our social media feed, or checking our phones while driving. But is this constant juggling of multiple tasks actually good for us? And does it really make us more productive?
The evidence is suggesting that multitasking may be harmful to our hearts and brain. Let’s explore it.
The Impact of Multitasking on the Heart
Stress is a well-known trigger for a range of health problems, including cardiovascular disease. Research from USC Irvine shows that multitasking temporarily increases stress levels, causing a temporary rise in blood pressure and heart rate. The Abstract from the study mentions this- “Our data suggests that people compensate for interruptions by working faster, but this comes at a price: experiencing more stress, higher frustration, time pressure and effort.” In particular, chronic exposure to stress has been linked to a higher risk of cerebrovascular disease and cognitive impairment. In the study, Employees who had constant access to email reported feeling in a "high-alert" mode, whereas those without constant email access did less multitasking and were less stressed because of it. While these effects may be temporary, chronic exposure to increased blood pressure and stress can have permanent effects on the brain and heart.
The Impact of Multitasking on the Brain
Multitasking has been shown to have a negative impact on our ability to focus and recall information. A study from Stanford University found that multitasking results in a 40 percent loss of productivity compared to focusing on one task at a time. This is because our brain is only capable of focusing on one thing at a time – multitasking actually reduces our efficiency and performance. For example, the constant barrage of electronic communication we experience throughout the day can make it difficult to pay attention, recall information, or switch from one task to another. This can trickle down and affect several areas of our lives like our relationships, our work performance, etc.
The Negative Impact of Multitasking on Mental Health
In addition to the physical impacts of multitasking, there is evidence to suggest that it can also have negative effects on our mental health. Recent studies have linked multitasking with symptoms of depression and anxiety, which can have long-lasting consequences for our overall well-being. This is because when we are constantly switching between tasks, we are never fully present in the moment. Compounded over time, this can lead to feelings of overwhelm, anxiety, and depression.
How to Reduce the Negative Effects of Multitasking
So, what can we do to reduce the negative effects of multitasking on our heart and brain? Here are a few strategies that can help:
Give your morning a chance to be calm. Wait for an hour after waking up before checking your phone, so you can start your day in a relaxed state of mind rather than jump-starting it in a reactive state.
Plan your day ahead. Write down your priorities before starting work to help you stay focused and achieve your goals.
Minimize distractions. Turn off notifications on your phone so you can concentrate better on the task at hand. Make the ‘Focus’ feature your friend.
Stay present. When you're with someone or in a meeting, give them your full attention, and don't let distractions get in the way.
Make time for distractions. Schedule specific times to check your email, such as when you arrive at work, take a break, or before leaving for the day.
Learn to say no. Don't take on more than you can handle, and if you have too much on your plate, politely decline new tasks. Be honest about what you can do, and find alternative solutions.
Maximize your best times. If you're most productive in the morning, work on your biggest challenge then, and if you work better in the afternoon, tackle your top priority after lunch. Set your schedule to maximize your productivity.
Multitasking may seem like a way to be more productive and get more done in less time, but it can have serious negative effects on our heart and brain. Chronic multitasking can lead to increased stress and blood pressure, decreased focus, and ultimately a 40% loss of productivity! Be kind to yourself-Focus in on one task at a time, find your flow, and see how much more productive you are, and how better you feel. :)
*For more info on multitasking and the switch cost effect, see my other article here.