Return to flip book view
The Art ofFor Reduced Stress andImproved Client RelationsSINGLE-TASKING
founder of Carol Marsh Health and Wellness Coaching LLC~~~~~~~~~~ From 1992 through 2009, I served asfounding executive directorof Miriam's House -- a residence for Washington, DC's un-housedwomen living with AIDS. Chronic migraine disease forced me to retire and I miss my workprofoundly. When new medications helped control migraine pain,I was able to become a health and wellness coach and reconnect with what I love to do.Hello!I'm Carol D. Marsh
What This Presentation is AboutIt's about two things: ~~~~~~~~~~ REDUCING YOUR STRESSby switching to single-tasking ~~~~~~~~~~ IMPROVING WORK SATISFACTIONand the quality of your relations with clients.
Let's get started
What is the ART OF SINGLE-TASKING?It's the ability to mentallyand physically step awayfrom distractions in order tofocus solely on one personor task.
Why is Single-TaskingImportant?Because our lives and our jobs arebusy and often chaotic. Ability tooccasionally shut out the chaos isessential to our own well-being and toour relationships, including family,work, and friendships.
Why SINGLE-TASKING?We live in a multi-tasking world in whichthere are constant demands on ourattention, time, and spirit. SINGLE-TASKING alleviates the ways inwhich these seeming imperatives ruleour lives.
SINGLE-TASKING Single-tasking is a choice you canmake when you need to.Single-tasking:1. Reduces your stress level. 2. Improves relations with your clients.
Why is MULTI-TASKINGstressful?Psychology Today says, "Multi-tasking creates anillusion of parallel activity, but actually it requiresmental switching from one task to another. Thisdrains the glucose fuel needed by the brain, makingthe brain less efficient and creating the feeling ofbeing tired."
It's inherently stressful. It overwhelms your brain. It’s fatiguing.There's no way to do it well.MUTI-TASKING
1. Learn about its effects ~~~~~ 2. Identify how it makes you feel,and what causes you stress. ~~~~~ 3. Recognize when you're multi- tasking ~~~~~ 4. Switch to single-taskingHow do you change your habit of MULTI-TASKING?
Practice single-tasking while you go through this presentation
RIGHT NOWSilence your cell phone.~~~~~ Close all other windows in yourbrowser. ~~~~~ Turn off radio, TV, music;whatever might distract you.
RIGHT NOWTake aslow, deep breath ... Take another ... Take another.
You've learned a bit about the stressfulnature of multi-tasking. Now take a moment to write or talk abouthow you FEEL while multi-tasking, and ...
... what physical or emotional signsyou can learn to recognize ...DO YOU NOTICE: clenched jaw or a frown? hunched shoulders? aches and pains? ~~~~~ DO YOU FEEL: tired or depressed? overwhelmed? impatient? ~~~~~ WRITE OR TALK ABOUT IT.
... and now, name what distractsyou. For example, instrumental musichelps me concentrate, but choralmusic distracts me.Are you distracted by clutter,smells, the ticking of a clock?What distracts you? Write or talkabout it.
Look at your list of distractions. ~~~~~What distractions can youeliminate in your office or meeting place?~~~~~ Make a list, then remove thosedistractions.
What if you can’t remove them? Maybe your distractions are built-in, like a flickering light you can‘tchange, or noise from outside your door.Do your best to minimize thesebuilt-in distractions: a new desklamp, a white-noise machine.
1. Learn about its effects 2. Talk or journal about how itstresses you; do your best toremove or mitigate distractions. 3. Recognize when you're multi-tasking 4. Switch to single-taskingWe're moving down our list about how toalleviate the stress of multi-tasking
Recognize when you're multi-taskingYou've written or talked about howyou feel and what you noticewhen you're multi-tasking. You’ve removed or mitigateddistractions.The next step is to catch yourselfin the moment of multi-tasking.~~~~~ How do you do that?
AWARENESS!Practice being aware of yourbody and what it's tellingyou;of your mind and whatyour emotions are. ~~~~~ Meditation. Yoga.Running. Mindfulness Practices.Centering Prayer.
These are long-term, life-longpractices, recommended byexperts in many disciplines. ~~~~~ For the purposes of thispresentation, here is how to bringyourself into the present momentin order to start your switch tosingle- tasking:AWARENESS
BREATHE
RIGHT NOWTake aslow, deep breath from low inyour belly ... Take another ... Take another.
RIGHT NOWFeel the rise and fall of your belly. Don’t stress over wanderingthoughts. That’s what our brains do:they think. Simply bring your attention back tothe rise and fall of your belly, or howthe breath feels in your nose, orwhatever part of the breathingprocess you like to focus on.
WHAT ELSE?Consider what you can do to beautifyor simplify your office or meetingspace. Perhaps you can organize yourbulletin board, de-clutter your desk. Studies show that paintings or photosof nature help people relax: maybe aposter on your wall? Or aninspirational saying?
1. You’ve learned about the effects of multi-tasking.2. You’ve talked or journaled about how it stresses you;and done your best to remove or mitigate distractions. 3. You’re learning to recognize when you're multi-tasking.4. Now, we’ll work on the switch to single-taskingMAKING THE SWITCH to Single-Tasking
MAKING THE SWITCHImagine you're in your office or ameeting room. You're waiting for aclient. You realize you're scattered, fatiguedand stuck in multi- tasking mode.
What do you do?You've already been practicing howto make the switch from multi-tasking to single-tasking:BREATHE
What do you do?BREATHETake a slow, deep breath from low in your belly ... Take another ... Take another.
What do you do?Eliminate or mitigate distractions
In my experience, making the switch to single-tasking is easier if you have a regular,intentional practice. Twenty-five years ago, I began with just a fewquiet minutes most mornings. Today, I choose from a variety of techniques -centering prayer, meditation, deep relaxation,mantras, beads, music. Consider this
If you don't already have a daily,intentional quiet practice, do some exploring and experimenting. It's really gratifying to find the technique(s)that help you to inner peace andquietude. You'll be glad you did and ...Learn what works for you
The people you serve deserve the verybest from you. You cannot give them what they deservewhen you're distracted and unable to befully present.The people you serve will benefit
We all agree that the people weserve deserve the very best from us.
Time to look back atsome basics.
Your Preparation Before you meet yourclient, you have:Eliminated or mitigateddistractions.Breathed deeply and slowly three times.
Yourcell phone is off. If you must have it on for an important call, explain this and apologize forthe necessity. Same for email. The space is quiet and conducive toconversation andconfidential sharing.The space holds some bit of beauty: flowers, a poster or photo, etc.Ambiance
Single-tasking during an appointment or meetingThere may be a thousand things on your mind:what’s for dinner; picking your child up from school; your ill father; your aching, arthritic knee.The practices of awareness and deep breathingcan help you get centered and quiet. And remember: they work better for you if you have a regular practice.
Single-tasking during an appointment or meetingHow do you show your client, patient, or colleaguethat you’re single-tasking for this meeting?Even on a Zoom call, they know when you’re notreally paying attention.Your body language can help you convey that you’re focused entirely on the person in the moment.
Body Language Make eye contact as much as possible, especiallyif you're typing or writing notes. Nod occasionally, face or lean toward your client.Practice good listening skills: repeat what you've heard; check in to make sure you've understood; make sure they're finished before you respond.
Your facial expression is quiet, yet expressesemotion appropriate to the moment. Your hands are still when you're not typing or writing.Your gaze is steady when you're not typing or writing.Body Language
is all about being fullypresent.Single-tasking
Now It's Your TurnWhat do you wantto do, or change, or add in order to be in SINGLE-TASK mode when your client-meetingbegins?
Be intentional about thisplanning. Write down your ideas, then set agoal to implement them within acertain number of days.Your Turn
Here are somewebsite ideastoget you started onyourexploration andexperimentation: Calm Buddhify DailyOM Do Nothing for Two Minutes Your Turn
One final thoughtYou can't care well for othersunless you first care well for yourself.
Thank you for caring
More aboutCarol Marsh Health and Wellness Coaching LLC45-minute OR 30-minute sessionsReduced rates for all hands-on professions: health care,education, and all caregivers Health and Wellness CoachingTen or more sessions individual or pair~~~ MINI-Programs Managing Stress and BurnoutLiving Well with Chronic PainThe Art of Single Tasking
Visit my website
carol@caroldmarsh.com