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[#]: subject: "Why you should choose mindfulness over multitasking"
[#]: via: "https://opensource.com/article/19/4/mindfulness-over-multitasking"
[#]: author: "Sarah Wall https://opensource.com/users/sarahwall"
[#]: collector: "lkxed"
[#]: translator: "lkxed"
[#]: reviewer: " "
[#]: publisher: " "
[#]: url: " "
Why you should choose mindfulness over multitasking
======
If your brain is sputtering to a halt, you could be suffering from multitasking and decision fatigue.
![14 facts about OpenStack Newton][1]
(Image by: Pixabay. Modified by Opensource.com. CC BY-SA 4.0)
You have your morning coffee in hand, you've just finished your daily scrum, and you sit down at your computer to start your day. Up pops a Slack message. You scan your emails, then bounce back to Slack. You look at your calendar to see when your next meeting is—much to your surprise, it's starting in 15 minutes. You get back to your desk and check your to-do list to see what tasks you can fit in before your next meeting, but one of your co-workers asks for your help to solve a problem. Before you know it, half of your day has disappeared.
Many of my days are spent like this, juggling multiple tasks. There are moments I find myself staring at my computer with my brain at a complete halt. If you, too, find yourself in this situation, it's probably a sign from your brain to take a break. You could be suffering from too much multitasking and decision fatigue.
On average, adults make about [35,000 decisions][2] every day! They can be simple decisions, such as what to eat or what to wear, or decisions that require more thought, such as where to go on your next vacation or which career to pursue. Every day you are faced with a plethora of choices to occupy your mind.
### Mindless multitasking
Not only are you faced with making thousands of decisions each day, but multitasking has also become the norm for busy and in-demand professionals. The problem is, multitasking hurts more than it helps. The more you divide your attention through multitasking, the more your productivity decreases.
In a study, self-described multitaskers were asked to switch back and forth between tasks at a pace that felt natural to them. A control group was asked to do one job at a time in sequence. The multitasking group performed far less effectively. Each time they switched tasks, there was a slowdown because it took time to time recall the details and the steps they'd done so far. This wound up making everything [take roughly 40% longer][3] and led to lower levels of accuracy overall. People who focused on one task at a time spent less time overall and finished all the tasks.
### Choose mindfulness
The mind functions optimally when it can focus on one activity at a time. Choosing mindfulness over multitasking will result in better feelings throughout your day and help you do better work.
"Mindfulness" can be defined as being conscious and aware. It really is about being present in the moment and focusing your attention on what's at hand. There are many advantages to mindfulness in the workplace. The trick is creating boundaries and habits that allow you to give each task your full attention.
Take a proactive approach and create a prioritized plan of the items that must get done each day. This will allow you to make real progress on a few things that are important instead of being reactive. Every item that goes on your to-do list should be discrete, clear, and actionable. Focus on three to five tasks per day.
### 3 ways to take a break during your workday
Don't forget to plan breaks throughout your day. The brain needs a few minutes of rest every hour to recuperate and to avoid burnout. Taking mini-breaks is good for your mental health and [leads to increased productivity][4].
Here are three easy ways to incorporate breaks into your day:
#### 1. Move your body
Take 10 minutes to get out of your chair and go for a short walk. If you're pressed for time, stand up and stretch for two minutes. Changing the position of your body and focusing on the present moment will help relieve the mental tension that has built up in your mind.
#### 2. Laugh more
Take a break to talk with your friends and colleagues at work. Laughter decreases stress hormones and triggers the release of endorphins, the body's natural feel-good chemicals. A little laughter break helps relax your mind and is also good for your soul.
#### 3. Breathe deeply
Reset your mind and body with a two-minute break to breathe deeply into your belly. Deep breathing calms your mind and body, improves oxygen flow, and gives you a natural energy boost.
1. Sit up tall with a straight spine, bring your awareness to your belly, and allow it to soften and relax.
2. Begin with a slow, deep inhalation for a count of three, filling your belly, then rib cage, then upper chest with oxygen.
3. Pause for a second, then exhale from your upper chest, rib cage then belly, drawing your belly in towards your spine at the end.
4. Pause again, then repeat.
### Reset yourself
The next time you find yourself at a standstill or pressuring yourself to finish a task when your mind is not in the flow, try some of the tips above. It's better to take a short break and allow yourself to reset rather than trying to power through. Your body and brain will thank you.
Adapted from [Give Yourself a Break][5] *on BodyMindSpirit* *and* [Mindfulness Over Multitasking][6] on ImageX's blog.
Sarah Wall will present [Mindless multitasking: a dummy's guide to productivity][7], at [DrupalCon][8] in Seattle, April 8-12, 2019.
--------------------------------------------------------------------------------
via: https://opensource.com/article/19/4/mindfulness-over-multitasking
作者：[Sarah Wall][a]
选题：[lkxed][b]
译者：[译者ID](https://github.com/译者ID)
校对：[校对者ID](https://github.com/校对者ID)
本文由 [LCTT](https://github.com/LCTT/TranslateProject) 原创编译，[Linux中国](https://linux.cn/) 荣誉推出
[a]: https://opensource.com/users/sarahwall
[b]: https://github.com/lkxed
[1]: https://opensource.com/sites/default/files/lead-images/life_tree_clouds.png
[2]: https://go.roberts.edu/leadingedge/the-great-choices-of-strategic-leaders
[3]: http://www.apa.org/research/action/multitask.aspx
[4]: https://opensource.com/article/19/3/guide-being-more-productive
[5]: https://body-mind-spirit-coach.com/2019/01/02/give-yourself-a-break/
[6]: https://imagexmedia.com/mindfullness-over-multitasking
[7]: https://events.drupal.org/seattle2019/sessions/mindless-multitasking-dummy%E2%80%99s-guide-productivity
[8]: https://events.drupal.org/seattle2019

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[#]: subject: "Why you should choose mindfulness over multitasking"
[#]: via: "https://opensource.com/article/19/4/mindfulness-over-multitasking"
[#]: author: "Sarah Wall https://opensource.com/users/sarahwall"
[#]: collector: "lkxed"
[#]: translator: "lkxed"
[#]: reviewer: " "
[#]: publisher: " "
[#]: url: " "
为什么你应该选择专注而非一心多用
======
如果你有时候会感觉大脑处于停滞状态，那么你可能正在遭受一心多用和决策疲劳。
![][1]
(图源：Pixabay，经 Opensource.com 修改，CC BY-SA 4.0)
想象一下，你刚完成了日常工作，坐在电脑前，手里拿着晨间咖啡，正准备开始新的一天。突然，一条 Slack 消息弹了出来，你扫了一眼邮件，然后切回 Slack。你打开日历，看看下一次会议是什么时候，令你惊讶的是，它 15 分钟后就要开始了！你回到办公桌前，开始检查待办事项，想看看在这短短 15 分钟内还能给自己安排什么任务，但不巧的是，这时你的一个同事请求你帮他解决一个问题。大半天就这样过去了，而你根本没有意识到……
我的许多日子都是这样度过的，不断地多个任务之间徘徊。有些时候，我发现自己盯着电脑，大脑完全停滞。如果你也发现自己处于这种情况，这可能是你的大脑发出的信号，提醒你休息一下。你可能正在遭受一心多用和决策疲劳。
平均而言，成年人每天要做大约 [35000 个决定][2]! 它们可以是简单的决定，如吃什么或穿什么，也可以是需要更多思考的决定，如下一个假期去哪里或从事哪个职业。每天你都面临着大量的选择，它们占据了你的头脑。
### 分散注意力的一心多用
不只有你一个人每天面临着数以千计的决定，事实上，一心多用早已成为忙碌的、工作中的专业人士的常态。问题是，一心多用的伤害比它的帮助更大。你越是为了处理多任务而分散注意力，你的生产力就越是下降。
在一项研究中，自称是一心多用者的人，被要求以他们感觉自然的速度，在各种任务之间来回切换。同时，研究的对照组，被要求按顺序，一次完成一项工作。研究表明，多任务组的效率要低得多。每次他们切换任务时，都会出现速度减慢的情况，因为他们需要时间来回忆到目前为止所做的细节和步骤。这最终 [额外花费了大约 40% 的时间][3]，并导致整体准确度降低。每次专注于一项任务的人，总体上花费的时间更少，并且完成了所有的任务。
### 选择专注
当大脑集中在一项活动上时，它的功能是最理想的。选择专注而不是一心多用，将使你在一天中获得更好的感受，并帮助你完成更好的工作。
“专注”可以被定义为有意识和察觉的。它实际上是指活在当下，并将注意力集中于眼前的事情上。在工作场所，专注有很多好处。它的诀窍在于建立边界和习惯，使你能够对每项任务给予充分的关注。
保持积极主动，为每天必须完成的项目排好优先级，并制定一个完成计划。这将使你能够在一些重要的事情上取得真正的进展，而不是被动应付。你的待办事项清单上的每个项目，都应该是独立、明确、可操作的。每天专注于三到五项任务，不要太多。
### 三种在工作日休息的方法
不要忘记把“休息”也放进一天的计划中。大脑每小时需要几分钟的休息，以休养生息，避免倦怠。休息一下对你的心理健康也有好处，最终 [有助于生产力的提高][4]。
这里有三种简单的“休息”方法，请把它们融入到你忙碌的一天中吧！
#### 1、移动身体
花 10 分钟时间，离开你的椅子，站起来走一走。如果你的时间很紧张，可以站起来伸展两分钟。改变身体所处的位置，并专注于当下，将有助于缓解积聚在你心中的精神紧张。
#### 2、多笑
休息一下，与你的朋友和工作中的同事交谈。笑声可以减少压力荷尔蒙，并引发内啡肽的释放，内啡肽是人体天然的的化学物质，它会使人感觉良好。欢声笑语的小憩有助于放松你的头脑，对你的灵魂也有好处。
#### 3、深呼吸
用两分钟的休息时间来重置你的身心，使用腹部深呼吸。它可以使你的身心平静下来，改善氧气流动，并给你带来自然的能量提升。
1. 挺直坐正，将注意力放在腹部，感受它的柔软和放松。
2. 从缓慢的深吸气开始，数三下，让氧气依次充满你的腹部、肋骨和上胸。
3. 停顿一秒钟，然后与深吸气相反，从上胸、肋骨和腹部呼气，最后将腹部拉向脊柱。
4. 再次停顿，然后重复。
### 重置自己
下次当你发现自己处于停滞状态，或是正在强迫状态不佳的自己完成一项任务时，请尝试上面的一些提示。最好是短暂休息一下，重置身心，而不要试图强行完成任务。相信我，你的身体和大脑会感谢你的！
本文改编自《BodyMindSpirit》上的 [让自己休息一下][5] 和 ImageX 的博文 [专注而不是一心多用][6]。
--------------------------------------------------------------------------------
via: https://opensource.com/article/19/4/mindfulness-over-multitasking
作者：[Sarah Wall][a]
选题：[lkxed][b]
译者：[lkxed](https://github.com/lkxed)
校对：[校对者ID](https://github.com/校对者ID)
本文由 [LCTT](https://github.com/LCTT/TranslateProject) 原创编译，[Linux中国](https://linux.cn/) 荣誉推出
[a]: https://opensource.com/users/sarahwall
[b]: https://github.com/lkxed
[1]: https://opensource.com/sites/default/files/lead-images/life_tree_clouds.png
[2]: https://go.roberts.edu/leadingedge/the-great-choices-of-strategic-leaders
[3]: http://www.apa.org/research/action/multitask.aspx
[4]: https://opensource.com/article/19/3/guide-being-more-productive
[5]: https://body-mind-spirit-coach.com/2019/01/02/give-yourself-a-break/
[6]: https://imagexmedia.com/mindfullness-over-multitasking
[7]: https://events.drupal.org/seattle2019/sessions/mindless-multitasking-dummy%E2%80%99s-guide-productivity
[8]: https://events.drupal.org/seattle2019