Task Switch Like a Pro
Readtime: 4 minutes
Can we get better at Task Switching?
We’ve all heard that multitasking is a myth and that we’re actually killing our productivity when we’re trying to do multiple things at once.
What we’re actually doing is task switching, which can be really inefficient due to attention residue.
However, frequently switching between tasks is often inevitable, or we just don’t feel like massively focusing on one thing for long periods of time.
Often, particularly towards the end of the day, I will task switch as I’m winding down work, to get out of a less focused state.
Given we all task switch, I wanted to explore whether we can actually get better at it.
And it turns out we can.
In my last article I covered better ways to multitask.
In this article we’ll go into the proven techniques that can actually increase our ability to task switch.
My goal is to equip you with powerful insights, practical tools and specific actions you can take, so that you can increase your impact, income and free-time.
Let's dive in.
1. Cognitive training – the N-back task
Hold tight. This is your brain's gym session to get you better at task switching. It’s hard, but it works.
The N-back task is a continuous memory quiz where you're presented with a series of items (like letters, numbers, or images) and the challenge is to remember an item from a specific number of steps earlier in the sequence.
Here’s how it works:
2-back Task: Here, your task is to recall the item two positions back.
Example: In the sequence "A, B, C, B," when you see the second 'B', you'll need to remember it matches the 'B' from two steps earlier.3-back Task: Here, your task is to recall the item three positions back.
Example: In the sequence "A, B, C, A, D," when you see the second 'A', you should recognize that it matches the first 'A', which was presented three steps earlier.
The tricky part is that you’re only presented with each letter briefly, so you have to remember the sequence.
The N-back task work because you're keeping multiple items active in your mind simultaneously and as the sequence progresses, older items drop out of consideration while new ones come into focus.
Each new item requires you to adjust and shift your attention, enhancing your mental agility. As you increase the 'N' in the N-back task, it becomes progressively more challenging. It’s like adding more weight to your barbell in the gym – it strengthens your brain.
To make the most out of this task, consistency is key. Regularly engaging with the N-back exercise, and progressively challenging yourself as you become more adept, can lead to noticeable improvements in memory, attention, and task-switching abilities.
If you're interested in trying it out a simple online version of the 2-back task is here and an online version using playing cards is here.
2. Goal Management Training
When we’ve switched from one task to another, we want to get up to speed as fast as possible on the new task and reduce attention residue from the previous task.
Goal Management Training (‘GMT’) is a simple, systematic way to do this, that is helpful even on smaller tasks.
The steps in GMT are:
Stop: A momentary pause before diving into a task. It sets the stage for ‘strategic’ planning
Define: Clearly define the goal or task
Set: Break the task into actionable steps
Plan: Determine how you will complete each step (optional for simpler tasks)
Go: Execute the plan
Check: Evaluate progress frequently
GMT can be a game-changer, especially in scenarios where tasks are intricate or prone to diversion.
Too often we just dive straight in, particularly to relatively simple or quick tasks. Using GMT increases our focus and gets the job done quicker.
3. Focus
When we’ve switched from one task to another, we want to ramp up our focus on the new task as quickly as possible.
The Pomodoro technique, which involves setting a timer for how long we’re going to focus on the new task can significantly help with this.
I usually use 25 minutes or 55 minutes, depending on the level of motivation I am feeling for the task. (Less motivation means a shorter planned period of focus).
Seeing that there are only e.g. 12 minutes left on the timer when I get distracted, quickly gets me back to focusing on the task, as I know a break is coming up shortly.
It is a great way to help us ignore distractions and reduce the temptation to switch to another task.
4. Mindfulness
Yes, you’ve heard it before. Because it is proven to work.
Practicing mindfulness allows us to channel our focus on one task at a time.
Focusing on one task at a time reduces cognitive strain and enables much more efficient transitions between tasks, minimising attention residue when we task switch.
I won’t go into any detail here on how to practice mindfulness, as you all have Google. But if you’re not currently practising mindfulness, this is a great place to start to improve your ability to multitask.
Pro-tip on Mindfulness – it is actually the distraction we experience when applying mindfulness that enhances our ability to focus. Each time we’re distracted and bring our attention back to the thing we were focusing on, e.g. our breath in meditation, we strengthen the pathways in our brain related to attention.
In Summary
With the right techniques and practice, we can get much better at task-switching.
Congratulations, you now know:
Practising the N-back task can significantly strengthen your task switching brain muscles
We can pause, and quickly use Goal Management Training before starting each new task, to help us get up to speed more quickly
Staying focused once we’ve task switched can be a challenge – the Pomodoro technique is a great psychological hack to keep us on track
It is the distraction in mindfulness that strengthens our ability to focus
On a personal note
I have been trying both of the N-back tasks linked above for the last two weeks. I have to admit that I find the playing card one really hard. I struggle to get past two cards to remember. Maybe this means I need to practice more. Or maybe it just means I should limit my task switching more than most people.
I’d love to hear how you find it. I hope you don’t find it as hard as I do!
One quote to get you going
" The most effective way to do it, is to do it.”
- Amelia Earhart
I would love to hear your thoughts. Please email me at coaching@mostynwilson.com.
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