Single-Tasking

The ability to multitask is something most of us claim to have and rely heavily on. Multitasking has become associated with efficiency and intelligence, however, very few of us are actually “good” at it. When carrying out multiple tasks, rather than focusing simultaneously on everything, our brain toggles our focus back and forth between each task. This constant shifting of focus ends up leaving us overwhelmed and drained, reducing our productivity, and stressing us out.

Single-tasking, or focusing on one task at a time, is a smarter (more efficient) way of being productive. By maintaining complete focus on one task, you eliminate the time it takes for your brain to shift focus, meaning you’ll get things done quicker. Not only does it save you time but dedicating 100% of your focus to each task will increase your performance and reduce your stress.

Our body reflects our mind, meaning if we’re overwhelmed and stressed by our thoughts, our bodies will develop the same stress and tension. Not only does single-tasking ease your mind and make you more productive, but it also prevents your tasks and responsibilities from affecting your well-being.

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To make tackling your to-do list more productive and manageable, practice these single-tasking strategies:

  • Start small. Giving yourself 3 easy tasks is a great way to get yourself feeling accomplished and motivated to do more. Take pride in each task you complete and gradually work your way up to completing more.

  • Break down larger tasks. This makes larger, stressful tasks seem more realistic by creating a clear step-by-step plan. This is also a great way to prevent procrastination.

  • Schedule time for each task. Work in bursts and take a break in between each task. Rotating the tasks you work on is a great way to tackle multiple things in one day, while still dedicating yourself to one task at a time.

  • Be patient and realistic. Forming a new habit isn’t easy, and it takes time and consistency. Take it day by day and strive for progress, not perfection.

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Single-tasking may seem simpler than multi-tasking, however, it requires practice and training since multi-tasking has become habitual. Although the process of changing our habits can be discouraging, the benefits you’ll receive in the end far outweigh the challenge. If at any point you find yourself needing encouragement, we recommend scheduling time with us at Serenity, where we’ll handle the physical stress so that you can focus on your mental stress.

Vance Joy - Take Your Time

The Benefits of Breath Awareness

Breathing is not something that we think about or focus on, and it often goes unnoticed. When most of us think of “deep breathing” we think of the amount of air we breathe in. The key to deep breathing is actually not the amount of air we take in, but the use of our diaphragm vs. our chest.

Chest breathing can make us feel constricted, tight, and anxious. Deep breathing, also known as belly breathing or diaphragmatic breathing, allows for more oxygen to enter our bodies, subsequently improving our well-being. More oxygen in our bodies, means more carbon dioxide being expelled, and more toxins being released from our bodies. Aside from detoxing and improving our immune system, practicing deep breathing regularly can:

  • Increase your energy

  • Improve digestion

  • Relieve muscle tension

  • Lower blood pressure

  • Slow down the appearance of aging

  • Improve sleep quality

  • Relieve stress and anxiety

The 4-7-8 Breathing Technique is a popular exercise that is effective at reducing stress by regulating your breathing and activating your parasympathetic nervous system. In doing so, it regulates our fight-or-flight response and helps calm us. To do this technique, sit upright in a comfortable position or lay down if you’re trying to induce sleep. Then, in one breathing cycle you will:

  1. Slightly part your lips and while making a whooshing sound, completely exhale out your mouth

  2. Close your mouth and silently inhale through your nose, while counting to four in your head.

  3. Hold your breath for seven seconds.

  4. Exhale from your mouth for eight seconds.

  5. Repeat for a total of four breath cycles.

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Regularly practicing deep breathing exercises is also extremely important during massages. Controlling your breathing and relaxing your mind during your massage will lead your body to do the same, resulting in a deeper sense of relaxation. By taking deep breaths during your massage, you’ll be switching from your fight-or-flight response to your parasympathetic nervous system. Your parasympathetic nervous system will lower pain reception in the body, promote toxin release, and increase blood supply to stiff muscles, making sure you get the most out of your massage.

Although breathing is mostly involuntary, we only breathe properly when our body is functioning properly. Our back and chest muscles relax and contract during our breathing cycle and may tighten or become stiff when we experience stress or anxiety. This can affect our breathing, making it more shallow and resulting in a limited amount of oxygen in our bodies, which can lead to fatigue, headaches, and nausea. Body massages can help alleviate stiffness in our back and chest, improving the function of our respiratory system. Breathing deeply during your massage will also help strengthen your primary breathing muscles, further providing a more effective resistance to stress.

By being conscious of your breathing, you’ll be able to manage your stress and anxiety more efficiently. It may take practice, but by making focused, deep breathing part of your daily routine, your massages will be more effective, giving you a more relaxed, quality lifestyle.

Fleetwood Mac - Dreams