The Twelve Monotasks

1. Monotasking: The antidote to modern distraction

The key is being able to distinguish between your listening opportunities and to choose wisely where you should focus.

Reclaim your attention. Monotasking is the practice of focusing on one task at a time, pushing back against the modern urge to multitask. By giving our full attention to a single activity, we can improve our productivity, reduce stress, and enhance our overall well-being.

Build monotasking muscles. Start by identifying potential distractions and actively avoiding them. This might involve putting your phone on Do Not Disturb, finding a quiet workspace, or setting specific times for focused work. As you practice monotasking, you'll find it easier to maintain focus and resist the temptation to switch between tasks.

Apply to daily life. Incorporate monotasking into various aspects of your routine:

• Work: Focus on one project or task for a set period without checking emails or social media
• Relationships: Give undivided attention during conversations
• Self-care: Engage fully in activities like exercise or meditation
• Leisure: Enjoy a book or movie without simultaneously scrolling through your phone

2. Reading: Building focus through printed books

Reading from the printed page is the first step toward reclaiming our attention, focus, and time.

Embrace physical books. Reading printed books offers a unique opportunity to practice monotasking. Unlike digital devices, physical books don't come with built-in distractions, allowing readers to immerse themselves fully in the content.

Develop a reading habit. Set aside at least 20 minutes daily for focused reading. Choose a quiet, comfortable space and remove potential distractions. As you read, pay attention to your surroundings, the feel of the book, and the act of turning pages. If your mind wanders, gently bring your focus back to the text.

Benefits of regular reading:

• Improved concentration and attention span
• Enhanced empathy and emotional intelligence
• Reduced stress and better sleep
• Expanded vocabulary and knowledge base
• Strengthened critical thinking skills

3. Walking: Reconnecting with our surroundings

Walking reconnects our bodies to our surroundings.

Mindful movement. Walking can be a powerful monotasking exercise when approached with intention. Instead of using walks as an opportunity to catch up on phone calls or listen to podcasts, focus on the act of walking itself and your environment.

Practice present-moment awareness. During your walk, pay attention to:

• The sensation of your feet touching the ground
• Your breath and the rhythm of your movement
• The sights, sounds, and smells around you
• The feeling of air or sunlight on your skin

Walking benefits:

• Improved physical health and fitness
• Reduced stress and anxiety
• Enhanced creativity and problem-solving skills
• Greater connection to your surroundings and community
• Opportunity for reflection and mental clarity

4. Listening: The art of undivided attention

Listening to your friends, a partner, coworkers, and family could make you the best listener they know, and how great would that be if they would give your name in answer to the question I asked at the beginning of this chapter: Who is the best listener in your life?

Cultivate active listening. True listening involves giving your full attention to the speaker, without planning your response or allowing your mind to wander. This skill can dramatically improve your relationships and communication.

Practice focused listening:

• Make eye contact and use nonverbal cues to show engagement
• Avoid interrupting or finishing the speaker's sentences
• Ask clarifying questions to ensure understanding
• Summarize or paraphrase what you've heard to confirm comprehension

Benefits of being a good listener:

• Stronger personal and professional relationships
• Increased empathy and emotional intelligence
• Better problem-solving and conflict resolution skills
• Enhanced learning and information retention
• Greater respect and trust from others

5. Sleeping: Prioritizing rest for peak performance

Sleep is the single most effective thing we can do to reset our brain and body health each day—Mother Nature's best effort yet at contra-death.

Prioritize sleep. Despite the cultural glorification of burning the midnight oil, adequate sleep is crucial for overall health, productivity, and cognitive function. Aim for 7-9 hours of quality sleep each night.

Create a sleep-friendly environment:

• Establish a consistent sleep schedule
• Create a relaxing bedtime routine
• Keep your bedroom cool, dark, and quiet
• Limit screen time before bed
• Avoid caffeine and heavy meals close to bedtime

Benefits of quality sleep:

• Improved memory consolidation and learning
• Enhanced creativity and problem-solving skills
• Better emotional regulation and stress management
• Stronger immune system
• Reduced risk of chronic diseases

6. Eating: Savoring food mindfully

Food is life can be interpreted on a few levels. Food is life itself—it has an origin, it grew, and was harvested for our consumption. Food then provides us with the fuel we need to live. Food also provides us with variety that keeps life interesting and opportunities for us to come together around the table.

Practice mindful eating. Approach meals with intention and awareness, focusing on the experience of eating rather than multitasking or rushing through your food.

Mindful eating techniques:

• Eat slowly, chewing thoroughly and savoring each bite
• Pay attention to the flavors, textures, and aromas of your food
• Eat without distractions like TV or phones
• Listen to your body's hunger and fullness cues
• Express gratitude for your meal and those who prepared it

Benefits of mindful eating:

• Improved digestion and nutrient absorption
• Better portion control and weight management
• Enhanced enjoyment of meals
• Reduced stress and emotional eating
• Stronger connection to food sources and preparation

7. Getting there: Focusing on the journey

The primary goal of monotasking getting there is to arrive safely, pure and simple.

Be present during travel. Whether commuting to work or embarking on a long journey, focus on the act of getting there rather than trying to multitask or rush through the experience.

Strategies for monotasking travel:

• Observe your surroundings and notice new details
• Practice deep breathing or meditation during your journey
• If driving, focus solely on the road and avoid distractions
• Use public transportation as an opportunity for quiet reflection or reading

Benefits of focused travel:

• Increased safety, especially when driving
• Reduced stress and anxiety associated with commuting
• Greater appreciation for your surroundings
• Opportunity for creativity and problem-solving
• Improved time management and punctuality

8. Learning: Embracing a beginner's mind

Let's consider the opposite of the beginner's mind as the "know-it-all" for the sake of simplicity. Most would consider the know-it-all persona as annoying. The majority of us are somewhere in between the beginner's mind and the know-it-all on various topics.

Cultivate curiosity. Approach learning with an open mind, free from preconceptions or the need to appear knowledgeable. This "beginner's mind" allows for greater creativity, flexibility, and depth of understanding.

Strategies for effective learning:

• Break complex topics into smaller, manageable chunks
• Use multiple learning methods (reading, listening, hands-on practice)
• Teach others what you've learned to reinforce understanding
• Seek out diverse perspectives and sources of information
• Embrace mistakes as learning opportunities

Benefits of lifelong learning:

• Improved cognitive function and brain plasticity
• Enhanced problem-solving and adaptability skills
• Greater empathy and understanding of others
• Increased career opportunities and personal growth
• Reduced risk of cognitive decline in later life

9. Teaching: Mastering through sharing knowledge

Teaching will change your life and the lives of those around you—and I don't say that lightly.

Teach to learn. Sharing knowledge with others is one of the most effective ways to deepen your own understanding and mastery of a subject. Look for opportunities to teach, whether formally or informally.

Effective teaching strategies:

• Break down complex concepts into simple, digestible parts
• Use analogies and real-world examples to illustrate points
• Encourage questions and active participation
• Adapt your teaching style to different learning preferences
• Continuously seek feedback and improve your methods

Benefits of teaching:

• Deepened understanding of the subject matter
• Improved communication and presentation skills
• Enhanced empathy and patience
• Stronger interpersonal relationships
• Sense of purpose and contribution to others' growth

10. Playing: Rediscovering joy and creativity

Play is not a new invention, but in our fast-paced, overscheduled world, we need to remind ourselves to play, and may need to invent ways to play again.

Prioritize playtime. In our productivity-driven culture, it's easy to neglect play. However, engaging in joyful, unstructured activities is crucial for creativity, stress relief, and overall well-being.

Ideas for incorporating play:

• Engage in physical activities you enjoy (sports, dancing, hiking)
• Explore creative hobbies (painting, music, writing)
• Play board games or puzzles with friends and family
• Allow yourself to be silly and spontaneous
• Try new experiences and step out of your comfort zone

Benefits of play:

• Reduced stress and improved mood
• Enhanced creativity and problem-solving skills
• Stronger social bonds and communication
• Improved cognitive function and memory
• Greater work-life balance and overall life satisfaction

11. Seeing: Observing the world with intention

Monotasking seeing helps us focus on details that may get lost in the visual clutter of our lives.

Practice intentional observation. In a world saturated with visual stimuli, cultivate the ability to truly see and appreciate your surroundings. This skill can enhance your creativity, problem-solving abilities, and overall engagement with life.

Techniques for mindful seeing:

• Take "noticing walks" to observe details in your environment
• Practice describing objects or scenes in detail (verbally or in writing)
• Engage in activities that require close observation (drawing, photography)
• Limit screen time to reduce visual overstimulation
• Look for beauty and interest in everyday objects and situations

Benefits of focused seeing:

• Increased awareness and appreciation of your surroundings
• Enhanced memory and recall of visual information
• Improved ability to notice patterns and connections
• Greater creativity and inspiration from the world around you
• Reduced stress through mindful engagement with the present moment

12. Creating: Bringing ideas to life

Creating is one of the most magical and empowering monotasks.

Embrace your creative potential. Creativity is not limited to traditional artistic pursuits; it encompasses any act of bringing something new into the world. By focusing on the creative process, you can tap into your innate ability to innovate and problem-solve.

Strategies for fostering creativity:

• Set aside dedicated time for creative pursuits
• Create a workspace that inspires and supports your process
• Embrace imperfection and allow yourself to experiment
• Seek inspiration from diverse sources
• Collaborate with others to spark new ideas

Benefits of regular creative practice:

• Improved problem-solving and critical thinking skills
• Enhanced self-expression and emotional well-being
• Increased confidence and self-esteem
• Greater adaptability and resilience
• Sense of purpose and fulfillment through creation

Last updated: August 23, 2024