12 Reasons to Stop Multitasking Now!

The multitasking myth

By Amanda MacMillan
We all do it: Texting while walking, sending emails during meetings, chatting on the phone while cooking dinner. In today’s society, doing just one thing at a time seems downright luxurious, even wasteful.

But chances are, you’re not doing yourself (or your boss, or your friends and family) any favors by multitasking your way through the day. Research shows that it’s not nearly as efficient as we like to believe, and can even be harmful to our health. Here are 12 reasons why you should stop everything you’re doing—well, all but one thing—and rethink the way you work, socialize, and live your life.

You’re not really multitasking

What you call multitasking is really task-switching, says Guy Winch, PhD, author of Emotional First Aid: Practical Strategies for Treating Failure, Rejection, Guilt and Other Everyday Psychological Injuries. “When it comes to attention and productivity, our brains have a finite amount,” he says.

“It’s like a pie chart, and whatever we’re working on is going to take up the majority of that pie. There’s not a lot left over for other things, with the exception of automatic behaviors like walking or chewing gum.” Moving back and forth between several tasks actually wastes productivity, he says, because your attention is expended on the act of switching gears—plus, you never get fully “in the zone” for either activity.

It’s slowing you down

Contrary to popular belief, multitasking doesn’t save time. In fact, it will probably take you longer to finish two projects when you’re jumping back and forth than it would to finish each one separately. The same is true even for behaviors as seemingly automatic as driving: In a 2008 University of Utah study, drivers took longer to reach their destinations when they chatted on cell phones.

“What tends to save the most time is to do things in batches,” says Winch. “Pay your bills all at once, then send your emails all at once. Each task requires a specific mindset, and once you get in a groove you should stay there and finish.”

You’re making mistakes

Experts estimate that switching between tasks can cause a 40% loss in productivity. It can also cause you to introduce errors into whatever you’re working on, especially if one or more of your activities involves a lot of critical thinking.

A 2010 French study found that the human brain can handle two complicated tasks without too much trouble, because it has two lobes that can divide responsibility equally between the two. Add a third task, however, and it can overwhelm the frontal cortex and increase the number of mistakes you make.

You’re missing out on life

Forget seeing the forest for the trees or the glass half full—people who are busy doing two things at once don’t even see obvious things right in front of them, according to a 2009 study from Western Washington University.

Specifically, 75% of college students who walked across a campus square while talking on their cell phones did not notice a clown riding a unicycle nearby. The researchers call this “inattentional blindness,” saying that even though the cell-phone talkers were technically looking at their surroundings, none of it was actually registering in their brains.

Memory may suffer

It makes sense that if you try to do two things at once—read a book and watch television, for example—that you’re going to miss important details of one or both. But even interrupting one task to suddenly focus on another can be enough to disrupt short term memory, according to a 2011 study.

When University of California San Francisco researchers asked participants to study one scene, but then abruptly switched to a different image, people ages 60 to 80 had a harder time than those in their 20s and 30s disengaging from the second picture and remembering details about the first. As the brain ages, researchers say, it has a harder time getting back on track after even a brief detour.

It’s stressing you out

When University of California Irvine researchers measured the heart rates of employees with and without constant access to office email, they found that those who received a steady stream of messages stayed in a perpetual “high alert” mode with higher heart rates. Those without constant email access did less multitasking and were less stressed because of it.

And it’s not only the physical act of multitasking that causes stress; it’s the consequences, as well, says Winch. “If you do poorly on an exam because you studied while watching a baseball game on TV, that can certainly trigger a lot of stress—even self-esteem issues and depression.”

It’s hurting your relationships

“This is an area where I think multitasking has a much bigger effect than most people realize,” says Winch. “A couple is having a serious talk and the wife says ‘Oh, let me just check this message.’ Then the husband gets mad, and then he decides to check his messages, and communication just shuts down.”

One recent study from the University of Essex even shows that just having a cell phone nearby during personal conversations—even if neither of you are using it—can cause friction and trust issues. “Do your relationship a favor and pay your partner some exclusive attention for 10 minutes,” says Winch. “It can make a big difference.

It can make you overeat

Being distracted during mealtime can prevent your brain from fully processing what you’ve eaten, according to a 2013 review of 24 previous studies. Because of that, you won’t feel as full, and may be tempted to keep eating—and to eat again a short time later.

Experts recommend that even people who eat alone should refrain from turning on the television while eating, and to truly pay attention to their food. Eating lunch at your computer? Slow down and take a break from the screen to focus on each bite.

You’re not actually good at it

Yes, you. You may think you’re a master multitasker, but, according to a 2013 University of Utah study, that probably means you’re actually among the worst.

The research focused specifically on cell phone use behind the wheel, and it found that people who scored highest on multitasking tests do not frequently engage in simultaneous driving and cell-phone use—probably because they can better focus on one thing at a time. Those who do talk and drive regularly, however, scored worse on the tests, even though most described themselves as having above average multitasking skills.

It’s dampening your creativity

Multitasking requires a lot of what’s known as "working memory," or temporary brain storage, in layman’s terms. And when working memory’s all used up, it can take away from our ability to think creatively, according to research from the University of Illinois at Chicago.

“Too much focus can actually harm performance on creative problem-solving tasks,” the authors wrote in their 2010 study. With so much already going on in their heads, they suggest, multitaskers often find it harder to daydream and generate spontaneous “a ha moments.”

You can’t OHIO

No, not the state! Psychiatrists and productivity experts often recommend OHIO: Only Handle It Once. “This is a rule of thumb for many people with ADHD, but it can also be practiced by anyone who wants to be more organized,” says Winch. “It basically means if you take something on, don’t stop until you’ve finished it.”

The problem with multitasking, though, is that it makes Only Handling It Once a near impossibility—instead, you’re handling it five or six times, says Winch. “If you’re going to stick to this principle, you need to be disciplined and plan out your day so that when a distraction arises or a brilliant idea occurs to you, you know that there will be time for it later.”

It can be dangerous

Texting or talking on a cell phone, even with a hands-free device, is as dangerous as driving drunk—yet that doesn’t stop many adults from doing it, even while they have their own children in the car.

It’s not just driving that puts you at risk for the consequences of multitasking, either. Research also shows that people who use mobile devices while walking are less likely to look before stepping into a crosswalk. And in one study, one in five teenagers who went to the emergency room after being hit by a car admitted they were using a smartphone at the time of the accident.

Anger and its bad effects

Introduction

Anger is a powerful emotion. If it isn’t handled appropriately, it may have destructive results for both you and your loved ones. Uncontrolled anger can lead to arguments, physical fights, physical abuse, assault and self-harm. On the other hand, well-managed anger can be a useful emotion that motivates you to make positive changes.

The physical effects

Anger triggers the body’s ‘fight or flight’ response. Other emotions that trigger this response include fear, excitement and anxiety. The adrenal glands flood the body with stress hormones, such as adrenaline and cortisol. The brain shunts blood away from the gut and towards the muscles, in preparation for physical exertion. Heart rate, blood pressure and respiration increase, the body temperature rises and the skin perspires. The mind is sharpened and focused.

Health problems

The constant flood of stress chemicals and associated metabolic changes that accompany recurrent unmanaged anger can eventually cause harm to many different systems of the body. Some of the short and long-term health problems that have been linked to unmanaged anger include:

• Headache
• Digestion problems, such as abdominal pain
• Insomnia
• Increased anxiety
• Depression
• High blood pressure
• Skin problems, such as eczema
• Heart attack
• Stroke.

Unhelpful ways to deal with anger

Many people express their anger in inappropriate and harmful ways, including:

• Anger explosions – some people have very little control over their anger and tend to explode in rages. Raging anger may lead to physical abuse or violence. A person who doesn’t control their temper can isolate themselves from family and friends. Some people who fly into rages have low self-esteem, and use their anger as a way to manipulate others and feel powerful.
• Anger repression – some people consider that anger is an inappropriate or ‘bad’ emotion, and choose to suppress it. However, bottled anger often turns into depression and anxiety. Some people vent their bottled anger at innocent parties, such as children or pets.
  

Expressing anger in healthy ways

Suggestions on how to express your anger in healthy ways include:

• If you feel out of control, walk away from the situation temporarily, until you cool down.
• Recognise and accept the emotion as normal and part of life.
• Try to pinpoint the exact reasons why you feel angry.
• Once you have identified the problem, consider coming up with different strategies on how to remedy the situation.
• Do something physical, such as going for a run or playing sport.
  

Suggestions for long-term anger management

The way you typically express anger may take some time to modify. Suggestions include:

• Keep a diary of your anger outbursts, to try and understand how and why you get mad.
• Consider assertiveness training, or learning about techniques of conflict resolution.
• Learn relaxation techniques, such as meditation or yoga.
• See a counsellor or psychologist if you still feel angry about events that occurred in your past.
• Take regular exercise.
  

The benefits of regular exercise in mood management

People who are stressed are more likely to experience anger. Numerous worldwide studies have documented that regular exercise can improve mood and reduce stress levels. The effect may be twofold: physical exertion burns up stress chemicals, and it also boosts production of mood-regulating neurotransmitters in the brain, including endorphins and catecholamines.

Teaching children how to express anger

Expressing anger appropriately is a learned behaviour. Suggestions on helping your child to deal with strong feelings include:

• Lead by example.
• Let them know that anger is natural and should be expressed.
• Treat your child’s feelings with respect.
• Teach practical problem-solving skills.
• Encourage open and honest communication in the home.
• Allow them to express their anger in appropriate ways.
• Explain the difference between aggression and anger.
• Punish aggression or violence, but not appropriately expressed anger.
• Teach your child different ways of calming and soothing themselves.
  

Where to get help

• Your doctor
• Counsellor
  

Things to remember

• The long-term physical effects of uncontrolled anger include increased anxiety, high blood pressure and headache.
• Anger is a positive and useful emotion, if it is expressed appropriately.
• Long-term strategies for anger management include regular physical exercise, learning relaxation techniques and counselling.

EYE & ITS CARE

Common Eye Problems, Solved

It's great to look and see better, but you want your eyes to feel better, too, whether it's by preventing itchy, watery allergy symptoms or staving off age-related eye diseases. So we went on a vision quest to round up the tests, treatments and warning signs you need to know about so you'll see clearly into your next decade and beyond.

The Truth About Common Vision Myths

We've all heard that computer monitors can damage your vision, or that staring at the sun for too long will make you go blind. But is that really the case?

Here, we separate fact from fiction and set the record straight on four of the most commonly held beliefs regarding eyesight.

5 Foods for Healthy Eyes

Beyond carrots

You've probably heard that carrots and other orange-colored fruits and vegetables promote eye health and protect vision, and it's true: Beta-carotene, a type of vitamin A that gives these foods their orange hue, helps the retina and other parts of the eye to function smoothly.

But eating your way to good eyesight isn't only about beta-carotene. Though their connection to vision isn't as well-known, several other vitamins and minerals are essential for healthy eyes. Make these five foods a staple of your diet to keep your peepers in tip-top shape.

Leafy greens 
They're packed with lutein and zeaxanthin—antioxidants that, studies show, lower the risk of developing macular degeneration and cataracts.

Eggs  

The yolk is a prime source of lutein and zeaxanthin—plus zinc, which also helps reduce your macular degeneration risk, according to Paul Dougherty, MD, medical director of Dougherty Laser Vision in Los Angeles.

Citrus 

and berries These fruits are powerhouses of vitamin C, which has been shown to reduce the risk of developing macular degeneration and cataracts.

 

Almonds  

They're filled with vitamin E, which slows macular degeneration, research shows. One handful (an ounce) provides about half of your daily dose of E.

Fatty fish

Tuna, salmon, mackerel, anchovies and trout are rich in DHA, a fatty acid found in your retina—low levels of which have been linked to dry eye syndrome, says Jimmy Lee, MD, director of refractive surgery at Montefiore Medical Center, in New York City.

Breakfast Ideas

This Crostini with Spinach, Poached Egg, and Creamy Mustard Sauce is utterly delicious and filling, and has less than half the calories as a small bowl of granola, without the milk!

 These savory Buttermilk Corn Cakes will have you drooling for more!

Yes, we consider this breakfast! Cornmeal Shortcake With Maple Berries |

Homegrown herbs

By Rebecca Toback
Growing herbs at home is a fun, money-saving hobby that also happens to be good for your health. In addition to flavoring up your favorite dishes, herbs are filled with antioxidants and essential nutrients.

"Half of the nutritional value of plants is lost within thirty minutes of harvesting," says Brian Hetrich, a naturopathic doctor and gardening expert at the Hippocrates Health Institute, in West Palm Beach, Fla. "When you grow your own herbs you can use what you need at the moment by harvesting small amounts, fresh from the plant."

Here we break down 10 of the healthiest herbs, along with recipes and tips for growing them yourself.

Rosemary

This pretty, aromatic herb contains compounds, such as carnosic acid, that have been shown to fight cancer cells. What's more, the smell of rosemary may even improve your memory. In a recent study from the University of Northumbria, in the UK, people performed better on various memory tasks if rosemary scent was pumped into the room.

 

 Grow tip: Rosemary grows best with full sunshine and frequent watering. "I like to plant it where you will brush it as you walk by," Hetrich says. "All you need to do is touch it and it'll release its very fragrant aroma."

 

 

Thyme

Thyme has long been used as an herbal remedy for respiratory problems such as bronchitis, and it also has antiseptic properties. (Thymol, one of the compounds it contains, is a key ingredient in Listerine.) Even better, thyme is virtually calorie-free and provides a delicious boost of flavor to soups, salads, and just about any other recipe you can think of, even champagne!

Grow tip: Small but plentiful flowers make this herb a pretty option for your home. Thyme's well suited for indoor growing because it stays small in size. Just make sure it has access to plenty of sunshine.

 

 

 

Lavender

Lavender isn't just a pretty plant; it's also packed with health benefits. Its fragrance is soothing (helping you to fall asleep), and it contains antioxidants known as polyphenols that fight belly bloating.


 Grow tip: Lavender is a relatively large plant that grows best outdoors, Hetrich says. Keep it in a sunny area that gets eight hours of light each day. Lavender requires well-drained soil, so if you do opt to plant indoors, make sure your pot has holes in the bottom to provide adequate drainage.

Basil

Basil is known to calm nerves, is a good source of fiber, and has a detoxifying effect on the liver. (Out late partying? Try incorporating basil into your brunch!) Basil oil has also been found to help clear skin blemishes, thanks to its powerful anti-inflammatory activity. A little basil goes a long way.
Grow tip: Basil is a hardy plant that grows easily, indoors or out. It doesn't need much care and requires watering only every other day.

Parsley

Don't leave this common garnish sitting on the side of your plate! Parsley is full of nutrients. It contains vitamins A and C, and just one tablespoon offers more than half of your recommended daily intake of vitamin K, a nutrient that's essential for healthy blood.

Grow tip: Parsley is easy to grow, as it doesn't need much sunlight or maintenance. (Just make sure the soil doesn't get too dry; once the plant wilts it rarely recovers.) Parsley does grow at a slower rate than other herbs, but it's worth the wait.

Sage

Many beauty products include sage on their ingredient lists, and it's no wonder: Sage has antiseptic and antioxidant properties, which can help in the fight against early aging—a bonus for any beauty product. Sage has also been used as a natural remedy for anxiety and fatigue, and is thought to be a memory enhancer.

Grow tip: Sage is a relatively high-maintenance herb. To thrive, it needs plenty of sunlight, good soil, and a watering every other day.

Cilantro

A staple of Mexican and Asian cuisines, cilantro supplies fiber and iron and helps clear heavy metals from your body. "Our body mistakes heavy metals for nutrients," Hetrich says. "Cilantro attaches itself to mercury, lead, and other toxic heavy metals and draws them out of your tissues."

Grow tip: Because of its deep taproot, cilantro needs deep soil to thrive and is one of the few herbs that are a real challenge to grow indoors. On the plus side, if your plant does go to seed, don't throw the seeds away; they're the tasty spice known as coriander.

Chives

This tasty herb—part of the onion family—can help boost your immune system. Multiple studies even suggest that eating allium vegetables, a category that includes garlic and scallions in addition to chives, is associated with a lower risk of developing certain cancers, including those of the prostate, stomach, and breast.

Grow tip: "Chives are one of my favorite herbs," Hetrich says. "They grow easily, can be grown indoors, and don't need much light." They grow to be about 18 inches tall, but don't require much space to flourish.

Dill

This flavorful herb isn't just for pickles! It's a great source of antioxidants (such as beta-carotene), and is also said to cure hiccups. Next time you get the hiccups, mix a teaspoon of dill leaf with a cup of boiled water, strain out the leaves, and drink the liquid slowly.

Grow tip: Dill requires full sun and grows best in deep soil that's not too dense, so your best bet is to plant it outside or in a large pot indoors. Dill needs watering only once a week if planted outside; inside, it requires some additional attention.

Mint

Mint is a rich source of vitamin A, providing more than half of your recommended daily intake in just two tablespoons. In addition, Hetrich says, "mint is good for the breath, digestion, nausea, headaches, respiratory disorders, asthma, pimples, [and] cavities." Need another reason to use this herb? A recent study found that essential oils in peppermint have a positive effect on exercise performance, respiratory rate, and blood pressure.

Grow tip: Watch out! This herb takes off fast and needs plenty of space. "Because it grows so well and fast, it will choke out anything else in its area," Hetrich warns. Try growing it outdoors, in a raised bed.

 

Starting your garden

Getting started is simple. Any nursery will have all the tools you need, and many farmers' markets sell already-sprouted starter plants for $5 or less.

What you need: For planting indoors, you'll need a planting tray, organic potting mix (100% organic is best, Hetrich says), and seeds or small starter plants. For planting outside, you'll need all the same items, but instead of a planting tray, a 2- by 8-foot wooden box bed works best.

More info: Hetrich suggests The Green Pharmacy by James Duke and From The Shepherd's Purse by Max Barlow for more info on the health benefits of herbs.