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Dear Reader: In a noisy world where multi-tasking is prevalent, how can you quiet your mind?

Whether you’re scrolling on social media or having a conversation with a colleague, chances are, you may feel impatient with a decreasing attention span. Take a moment to ask yourself how many windows you have open on your screen and how many profiles you just scrolled by on social media within 30 seconds.

In turn, constant streams of noise equate to continuous distractions and decreased focus. Suffice it to say, this doesn’t translate well into work when we need to focus on productivity and the quality of work without having constant interruptions. You may notice you’re drafting three emails simultaneously and your brain has just as many drafts in motion, yet nothing substantial is accomplished. It’s as if we’re on a large hamster wheel to nowhere. All of this multitasking doesn’t bode well. It’s a one-way road to being overwhelmed.

As we focus on attention spans, underneath it is the intention for clarity, minimalism, doing less and achieving more.

Dr. Evita Singh, psychiatrist at Ohio State Department of Psychiatry and Behavioral Health, told The New York Post, “When people are multitasking, when they have so many things in their mind that they’re thinking about, they can get exhausted. And then it’s really hard to enjoy things, which can then lead to depression or anxiety.”

To help her patients boost their ability to focus, she coined the “take five” method. Think of it as an acronym with digestible actionable items: T — take breaks often, A — actively engage in just one task at hand, K — keep distractions to a minimum, E — eliminate multitasking and F — take five minutes to refocus by having a mini workout, doing mindfulness or a fun activity.

In our society that focuses more on doing rather than being, and in various workplaces that prioritize an unrealistic fast pace and output rather than preventing burnout, you’ll need to develop a muscle to push back. Start small. Schedule breaks on your calendar and force yourself to stick to them. Something as simple as a five-minute tech break without your device combined with another activity such as walking outside your office to get a quick breath of fresh air and sunlight can put spring in your step! We’re allowed to take breaks at work. Our posture, our eyes, our everything needs to recharge.

The funny thing is, sometimes when we detach, new thoughts that are meaningful and important will emerge into our heads. For instance, by extending this beyond five minutes to let’s say, a 15-minute quick power walk mid-day, we’re prioritizing making space for ourselves and whatever else bubbles up — often, it’s work.

These small steps can move mountains. By being intentional to take a five- to 10-minute timeout every hour from tech, per Singh’s recommendations, you can attempt to reduce distractions. Start with five minutes and remember distractions and multitasking are not helpful; have a plan with your fun activity to refocus.

Tribune News Service