There are some facts about multitasking that have been proven by science. Once you see the facts, you’ll realize that you need to stop multitasking now if you want to truly boost not only your productivity but also the quality of your work.

Brain Splitting

When we try to do more than one task at a time, we really do not focus on the tasks very well. In fact, we focus half on one and half on the other. Remember that switching between tasks isn’t multitasking – it’s switching. Then when you switch back, you have to take the time again to get back on track with what you were doing to start with. (brainfacts.org)

Habits

There is one exception to the above and that comes with developing habits. One good example is driving. When you first start driving you have a hard time steering, working the break, the gas, and paying attention. But, after a while as you gain experience, you don’t even remember the commute home from work. This is because driving becomes a habit. But don’t add in things that keep your eye off the road, or you’ll interrupt the habit. (livescience.com)

Context Switching

Forcing your brain to switch from one thing to another that’s in a totally different context is actually very taxing. It can increase stress, and confusion. If you’ve ever met an “absent-minded professor” type of person, it will seem as if their lights are off when you ask them a question. But, in truth they’re just trying to switch context in their brain.

It takes time to switch, especially if you were focused at first. Doing this over and over, as is the case with multitasking, is very difficult for the human brain to do. It will cut down on not only productivity but also the quality of the work completed. (sciencefriday.com)

Short-Term Memory Issues

Scientists at the University of Michigan and the University of California agree that multitasking can also stress the brain so much that it can cause short-term memory problems. If you find yourself not being able to remember things, and have important issues falling through the cracks, consider whether or not you are biting off more than you can chew and trying to do too much at once.

There Is No Such Thing as a Good Multitasker

Researchers at the National Academy of Sciences (NASS) conducted studies that showed that even people who believe they are “good” at multitasking, and do it every day, are bad at it. Not only that – the people who actually do multitask most are reducing their productivity by about 50 percent by continuing to multitask.

People who believe they are bad at multitasking try to avoid it, but people who think they’re good at it consider it a skill. One, ironically, that they’re actually not good at.

Children Do Poorly at Homework While Watching TV

Homework, studying, and TV don’t go together. In fact, anyone (including students) should find ways to focus 100 percent on anything they want to learn and retain. Just getting it done while watching TV, texting, and doing other thing costs students dearly in terms of understanding subject matter and test performance. (NASS)

It all comes down to the fact that if you want to do something right, you need to focus on it 100 percent. You’ll increase productivity and produce a higher level of quality than you can if you’re insistent on multitasking. The bottom line is, focus, and learn how to do your best at each thing you do.

Multitasking is a myth that has come to an end. Doing too many things at once does not improve productivity, and doesn’t make for high quality work or experiences. It can cause a lot of stress on individuals and cost businesses money. The problem is, many people still see multitasking as a virtue. You’ll even see job descriptions that say “must be an accomplished multitasker.”

This is a huge mistake. Why do you think there are so many mistakes at the drive thru these days? Go observe how these employees must work. They have to listen to the order, input it into the computer, while counting change for another person at the checkout while also getting drinks for the next order.

* There Is No Such Thing as Multitasking – People think they are multitasking but all they are doing is dividing their time between different tasks at the same time. Thus they are giving less attention to each task, which can result in more stress and less positive results in everything they do.

* Trying to Multitask Makes You Crazy – Not only will it reduce your IQ during the time you’re trying to multitask, it will also make you feel as if you can’t do anything right. Our brains aren’t made for multitasking in the manner we try to do it these days.

* It Reduces Productivity – Many proud multitaskers think that they can do so much at once, and get more done. However, studies show a reduction up to 50 percent in productivity when you multitask. This is huge when you consider how much more you could get done if you just focused.

* It Lowers Quality – People who multitask may think they are doing a good job, but it’s been proved (as Forbes.com has reported) that the quality is reduced by up to 40 percent when multitasking and not focusing on one thing at a time.

* It Causes Stress – Anyone who has a job that requires multitasking, or who forces multitasking on themselves by trying to divide their focus, will experience stress and feel as if they have no down time. For example, try turning off your phone when with your family. Your heart will thank you.

* It Can Be Life Threatening – The stress that builds up when multitasking and doing everything essentially half way can actually affect your health. If you want to avoid high blood pressure and stomach issues, stop trying to multitask.

* It Makes You Forgetful and Absent Minded – On a good day, most people have trouble to remember things without a calendar. But if you are trying to multitask, you’ll notice that you have trouble with short-term memory.

* You Can’t Experience Life Fully – Honestly, you want to live your life in such a way that you can be proud that you’ve done the best that you can do. It doesn’t matter if it’s work, home life or other relationships with friends; giving each your all while you’re with them is important.

If you have a habit of trying to multitask when you are working, spending time with your family, or just watching TV, try to find a way to concentrate on just one thing at a time instead. See if you don’t do better, feel less stressed out, and get more out of it too.

If you’re not having the type of success that you want, it is possible that you’re experiencing some self-sabotaging behaviors. And, if you are engaging in these types of behaviors then it’s important to identify what you’re doing and turn it around.

* Playing the Waiting Game – If you ever hear yourself say, “I’ll be do that when xyz” then stop it right now. You may have always done this and not realized it. “When I lose weight I’ll go hiking.” “When I finish this client’s work I’ll write the great American novel.” “When I do x then I’ll do y.” It all makes sense but it’s a waiting game that will never end. If you don’t take action now, nothing will happen.

* You Hang Around the Wrong People – Yes, even as an adult you can choose the wrong friends. If you often find yourself at odds with your friends’ values and goals in life, or find yourself apologizing for other people’s behavior, you’re just making excuses to avoid an uncomfortable conclusion. You’ve outgrown your friends.

* Saying: “I’ll never ….” – Fill in the blank about what you’re never say, do or feel. They say you should, “never say never”, and nothing could be further from the truth. The fact is, if you don’t believe you’ll become successful at your business, or lose that extra weight, you likely won’t. You have to envision the success you want to achieve to make it happen. If all you see is negative, that’s all you’ll get.

* I Don’t Want to Do “It” Alone – The fact is we are all ultimately alone. If you wait around for everyone to be on the same page as you, you may miss out on a great new adventure. Whether it’s starting a business, seeing a movie, or trying a new restaurant, you can do it yourself without anyone else doing it with you.

* Thinking You’re Not “Smart” As…. – The truth is, someone is always going to be smarter, prettier, or something more than you. By saying that you’re not something, you will have a hard time breaking out of the box you’ve put yourself in. Forget about who you think you are, and do what it is that you want to do. No need to be perfect.

* You Hide Your Feelings – When someone asks you a question about your feelings, you simply say “I’m fine” and leave it at that – even when you are not fine. Did you know that you can get stuck in a certain mindset if you avoid it and don’t talk about it? That’s true whether it’s about work or something personal. You have to name it to change it.

* My Client Needs Me – The fact is, everyone is replaceable. If you find that you’re working with someone just because you think they need you, even when the relationship is not working for you, you’re really wasting your time. A client who is not compatible with you will drop you the moment they find someone they’re compatible with. Don’t do anyone any favors unless you really just want to.

* You Lack a Support System – Support can come in a variety of forms, from human support to electronic support. If you set up a good system to help you stick to your schedule (whether it’s for work or fun) and get help when you need it, you will be a lot more successful than if you don’t do that.

Finally, being self-aware enough to notice self-sabotaging behavior will go far in helping you curb it. Give some thought to how you’re running your life so that you can kick self-sabotaging behavior to the curb.

One of the biggest factors in getting things done for many people is the struggle with procrastination. Procrastination, according to the dictionary means: “The action of delaying or postponing something.” When you read that definition, doesn’t it strike you as interesting? The word “action” should mean something. When you procrastinate, you’re taking an action, an action that sabotages your ability to do a good job. Why not take action toward success instead?

1. Understand Perfectionism – Many people self-sabotage through procrastination due to wanting everything to be perfect. The problem is that perfect doesn’t exist. The best thing you can do is to do your best on something, but get it done. Done is always better. People who are successful aren’t better than you; they just got it done.

2. Improve Your Self-Esteem – A big issue with chronic procrastinators is lack of self-esteem. Building self-esteem requires that you believe in yourself and ensure that the internal voices are positive. Tell yourself that you can do it. It’s bad enough if you have outside influences that are degrading your worth. Don’t allow yourself to be your own bully.

3. Move through Self-Doubt – Many times procrastination happens because you are questioning yourself and whether or not you’re the right person to do it. You genuinely feel as if you’re not educated enough, or smart enough, or the right person for the job. But, you’ve been chosen for some reason; you may as well do it and learn as you go. Most people learn as they go, even surgeons.

4. Disconnect – When you have things to get done, turn off all unneeded outside influences such as the TV, social media, and the telephone other than some sort of emergency. Of course, you can turn off the phone and check messages every 90 minutes. Most of the time there is nothing you can do in a true emergency anyway.

5. Get Moving – Sometimes if you’re feeling like procrastinating on something, you need a change of scenery. Or if that’s not possible, you need a bust of energy. The best way to accomplish this is to get up and move around. Take a brisk walk, jump up and down, turn on some music and dance for five minutes. Then get back to work with a timer requiring you work for a certain time before you stop.

6. Create a Realistic Schedule – Some people procrastinate because their schedule is not realistic and they’re exhausted. Be honest with what you can accomplish in a given day. People are so busy these days, especially if you have children in after-school activities, elderly parents, or other issues causing havoc on your day. Be realistic; put everything in your schedule so that you really know what you’re up against.

7. Put It in Your Calendar – Once you have everything written down that you need to do, put it in your calendar. Everything including down time should be scheduled for the procrastinator. If you have a night-time routine such as showering, shaving, brushing and reading, put that in your schedule too.

8. Set Up Reminders – Most electronic calendars have the ability to set up reminders and alarms. This can be very helpful to many procrastinators because you know that when that alarm goes off you can do something else. That makes doing the stuff you don’t want to do so much easier to get through, because you get to do something else soon.

9. Be Accountable – It can help to find an accountability partner to assist you with procrastination issues. Set up a way to check in with someone each week to discuss whether or not you accomplished the things you set out to accomplish. This can be a friend, a mentor, or a paid coach.

10. Reward Yourself – When you get through a day doing everything on your list, give yourself a reward of some sort. You can earn points and cash in the points to do something fun. It’s better to have an experience such as a massage than to reward yourself with food.

Procrastination is often really just a sign of believing you need to be perfect, fear of judgement, and doubting that you can do it right. When you set up your day to overcome those internal issues, you can stop procrastination in its tracks.