Train your brain to avoid workplace burnout.

Workplace burnout is a global issue, ever increasing workplace demands, low levels of perceived control and lack of support are just a few factors found to contribute to its rise. In order to stay afloat in this fast-paced, electronically connected environment most of us fall back on multitasking as a method of tackling heavy workloads. Multitasking generally seems to be conceived as a good thing. On top of that, it seems like the more technologically advanced our culture becomes, the more we tend to multitask. After all, fifty years ago you never would have seen anyone driving while talking on their Bluetooth while playing a game on their mobile while checking their e-mail. Unfortunately, it turns out that multitasking not only contributes to symptoms of burnout but is also damaging to workplace productivity and stress levels.

What the research says about Multitasking

The term ‘multitasking’ is really a misnomer because our brains aren’t at all designed to perform tasks simultaneously. OK, we can rub our head and pat our tummy after focusing our attention. However, as tasks get more complex, such as reading emails while chatting on the phone, we are in fact task switching at a rapid pace. Multitasking gives the illusion that we are being efficient but it has the opposite effect with cumulative lags of attention each time we switch tasks. It’s estimated that we can lose as much as half a second every time we stop to check an email that pops up and then after we finish reading the email it can take a full minute before we get our attention back into the task in which we were previously engaged. This can add up to serious time wasting if you work in an environment where you are constantly interrupted by phone calls, email notifications and walk-in visitors.

If you pride yourself on being amazing at multi-tasking, it’s time for a rethink. While multi-tasking will certainly make you feel busy and that you are achieving more in your day, research proves the opposite is the case. Multi tasking actually reduces your overall productivity by a whopping 40%!

Multitasking has shown damaging effects on the quality and speed of our output, it impacts our working memory making us less organised and scattered in our thoughts, it reduces our analytic reasoning and can even result in a drop in IQ. It is little wonder that over time our brain becomes hard-wired to constantly seek out new stimuli making us highly distractible and prone to skimming information rather than achieving a greater depth in knowledge. On the health front, chronic multitaskers present with increased stress responses, anxiety and reduced fulfilment in their work- all key features of a burnt out employee.

How to retrain a multitasking mindset

The good news is there are several ways we can change our workplace habits and retrain our brain to attend to one task at a time. When it comes to smart time management it is key to get a handle on what you are spending your time on each day. You can do this by ‘mapping’ your time across a few typical days so you can track where your time goes.

Section the day up into allocated slots of time where you respond to emails, return phone calls and have telecommunication/appointment-free sections of the day.
Keep the 80/20 rule in mind – only 20% of what you do each day produces 80% of your results. So with your mapped time identify what you are best at and what produces the results for your business. These tasks are your MUSTs which you should focus your time on.
Turn off notifications on your devices so that pop up alerts, ‘bings’ and other visual and auditory interruptions don’t distract you while you are working.
Identify what those you work with are best at and DELEGATE these tasks to them. The reason you delegate is to free up your time for your MUSTs.
Make time to interact with colleagues and share in a conversation.
Practice formal mindfulness meditations to strengthen your brain’s ability to focus on one task at a time such as your breath or the sounds in your environment.
Take a break once a day where you drink a cup of tea or coffee with mindful intention. Don’t check you phone or read over material during your tea break. Simply focus on the aroma, warmth and taste of your drink from your first sip to your last.
Identify the time wasters – the tasks you don’t need to do and which are not contributing to getting your results and start REJECTING these from your day.
Try to keep a section of your office space free from clutter and aim to maintain an organised in and out-tray system. Piles of paper and mess can be demotivating.
Practice focusing all your attention on the task at hand and stick with it until completion. If need be, break larger tasks into smaller ones to simplify your work process.
Learn to watch your own thoughts – notice when you feel an impulse (like “I’ll check Twitter now”) and resist!
Take good care of yourself by getting enough sleep and incorporating regular exercise into your weekly schedule. A quick stroll is also great for increasing the blood flow to your brain and improving concentration.
Eat foods that fuel the brain for long periods while avoiding those that give a sudden surge of energy followed by a crash. Too many coffees, energy-drinks and sugary treats are good examples of items to avoid.
With the time you gain back, make time for your WANTs – as little as 15 minutes ‘Me Time’ a day can improve your performance by 23%.