How to Monotask
As best as you can, set up a work environment that encourages doing one task at a time. Even doing one task for five minutes can be beneficial:
- Actively resist the urge to check social media while you are busy with a task. You may have to install anti-distraction apps that will block access for specific periods.
- Work on just one screen: Put away your cellphone and turn off other screens.
- If you start losing focus, get up and walk around to help you refocus.
- Set a timer for five or ten minutes and commit to focusing for that amount of time. Allow a short break, and get back to your task for another five or ten minutes.
The more we work on focusing on one task at a time, the easier it becomes to focus.
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How Long
When you first start, set your timer for five minutes.
When you are ready, begin to add one minute to your sitting time. Slowly work up to ten and then twenty minutes.
Mindfulness practices
- Mindfulness meditation: just set a timer for five minutes to sit and breathe.
- Reminders: set reminders to focus on different activities: to take breaks, to refocus on work, etc.
- Journaling: use it to get your thoughts out of your head and on paper, where ...
The POMODORO technique
1. Choose a task (just one at a time)
2. Set a timer for 25 minutes
3. Work on the task until the timer rings then put a check mark in a tracker
4. Take a five minutes break
5. Repeat steps 1-4 three more times, followed by a 15 minutes break.
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