Multi-Tasking Doesn’t Get More Done!

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Imagine getting up every day full of energy is

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if you were in your 20s. Again, what would that be? Like? What

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would that be worth to you? What is your health worth to you?

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Think about it. Your health isn't everything. But without

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it, everything else is nothing. And yet too many of us are

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taking it for granted. until something goes wrong.

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No one wakes up hoping to be diagnosed with a disease or

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chronic illness. And yet, we've never been taught how to be

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proactive in our health through our school system, or public

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health. As a registered health coach and integrative health

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practitioner, I believe it is time this information is made

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available to everyone. Combining new knowledge around your health

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and the ability to do my functional medicine lab tests in

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the comfort of your own home will allow you to optimize your

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health for today and all your tomorrow's don't wait for your

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wakeup call.

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Welcome back to the don't wait for your wake up call podcast. I

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am Melissa Daly, your host of the show. And as we start out

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January 2022, I want to talk to you today about slowing down. So

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often started the new year, we've had a little break at the

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end of last year, we've set our goals. And we're jumping at the

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bit to get going and start the year and do all that we can. And

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sometimes it's actually better when we slow down. In fact, most

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of the time, it's actually better when we slow down. And I

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want to talk to you about that today. And hopefully by the end

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of the show, you have some tips that you can take with you and

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implement. And just a greater understanding around how our

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brain and our stress signals impact our body's ability to

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function at a top notch level. So we've been taught that

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multitasking is a sign of high productivity. And those who can

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get more done are good multitaskers it's considered a

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skill in the corporate world, at least it was when I was in the

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corporate world. And it's encouraged. And yet the science

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shows that it is less effective than focusing on one thing at a

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time and getting it done. And this is because we when we get

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into the zone of focus, we truly can get things done. And every

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time we get pulled out of that zone, it can take us 20 minutes

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to get back into the zone. So if you're multitasking, and you're

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working on one project over here, you know, maybe it's your

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year and bookkeeping. And you've been working on that for half an

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hour, you're in the zone focused. And if someone else

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comes along and interrupts you, or if suddenly your brain is

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like, Oh, but I have to do this, and I have to do this, I have to

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do that, oh, I'll just look at my email quickly, you get pulled

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out of that zone. And then you do a little bit of email, and

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then you look at something else, and then maybe come back to the

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accounting and you can't quite remember where you're at. And it

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just takes you another 20 minutes to get into that zone.

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And you would have been far better off finishing that

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project before looking at email before dealing with anything

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else. And so it may seem like multitasking is the way to get a

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lot done, you actually waste a lot of time getting into the

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zone of focus throughout your day when you have to keep going

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back to that same project and it takes 20 minutes each time. So

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you are better off time blocking your bigger tasks and projects,

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and then turning off all notifications and blocking 45

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minutes to an hour to do just that one thing that has to get

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done. And then when it's done, take a break, go for a walk 15

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minutes, you know, and then come back to whatever it is that you

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need to focus on next.

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And the reality is, is that one hour of focus time equals three

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hours of unfocused time. So you're gaining an extra two

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hours every time you give yourself that opportunity to

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focus. And just stop and ask yourself, How often do you give

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yourself that focus? Or how often are you interrupted and do

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you allow yourself to be interrupted? How often do you

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let your brain run the show and take you from this task to this

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task to this task or how often do you get pulled out of your

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focus because of alerts and notifications on your phone or

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your computer? that make you feel like I'll have to check

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that message. And that just breaks that zone of focus right?

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You will achieve so much more in any given day, if you just give

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yourself that gift of focus. So most people focus the best in

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the morning. And so plan your day around getting your biggest

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tasks or projects done, when you know you are best able to focus.

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And I say most people, because that isn't everyone. So if you

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know you focus better after lunch, then make that your time

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to focus in your calendar. And all of this is a little bit like

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the story of the tortoise and the hare, right? Slowing down

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and focusing on what needs to get done step by step Easy does

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it rather than just trying to rush through and get it all

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done. Because when we slow down, it will actually result in us

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accomplishing more in less time. As counterintuitive. As that

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sounds to all of us. When our brain gets into that state of

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overwhelm, our frontal lobe shuts down. And it has a hard

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time focusing or even deciding what to do next. And that's why

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we have so much waste of time. We sit in that state of

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overwhelm, not getting much done. And you know, all you all

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know this state, we've all been there, right. So that is why

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choosing to allow your brain to slow down through techniques

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such as meditation, yoga, breathing exercises, is so

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beneficial, it actually helps our brain come out of that state

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of overwhelm. So we can get back to being focused. Now I get it

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in the middle of your workday, you might not be able to just

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start doing your yoga class. But you always have your breath with

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you. So you can always do some breathing exercises, you can

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always take five minutes, even if it's to go to the staff room,

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if it's a quiet time of day, or to the washroom and just

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meditate for five minutes. There's so many apps on your

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phone free apps paid apps that have meditations for shortest

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five minutes. And if you're meditating and breathing, you

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just take your brain and body into a different state, you

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bring it out of that state of overwhelm. And when I guide

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people through just short meditations, as an example of

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this, when I'm working with clients, I often will do it in

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group sessions. And we just do it for five minutes, not even I

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asked them how they feel afterwards, every single time.

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They tell me they feel calm. We don't realize when our nervous

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system is getting so worked up. And we're in that stressed out

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state until we start to create awareness around this and do

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check ins with ourselves and ask how am I feeling in this moment?

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Am I feeling like I'm I'm in a state of overwhelm? Is that why

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I can't focus, maybe I need to do some breathing. And in that

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moment, allow our body to calm, which allows our brain to calm

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so that we can then get into that zone of focus. So my

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favorite breathing exercise, and if you've listened to this show

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before, you will have heard this for sure, but it's just such a

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simple one. And I want new listeners to hear this as well.

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I call it 557 breathing, you literally you inhale for five,

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you hold your breath for a count of five, and you exhale for

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seven.

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And you do that for 10 cycles. And as you do that, you're

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actually signaling to your brain that you're safe. And your brain

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goes hmm, I thought I was in a stressed out state. But I'm

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breathing like a safe person, I must be safe, I'm going to turn

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on my rest and digest nervous system. And that allows us to

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come out of that state of overwhelm and into that state of

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calm. And when you do that for just 10 cycles, you can

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literally do that in less than five minutes. And you can do it

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anywhere, anytime, because you always have your breath and it's

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absolutely free. So give it a try. The reason it works so

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effectively is that when we're in that state of overwhelm, our

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brain actually thinks that we're in danger. It doesn't know the

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difference between the danger of us being threatened by being

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eaten by a lion back in our hunter gatherer days and the

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sensations in our body. When we are in a state of chronic stress

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from waking up in the morning waking up late. The alarm

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doesn't go off. They Kids are, you know being a pain in the

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neck and it's hard getting them out the door to school, you have

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a spat with your spouse, you haven't slept well. And now

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you're driving to work and your boss calls and asks why you're

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not there, and you have a project deadline that's just

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moved up by two days. All of those stresses stacking on top

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of each other, just turn on that chronic stress state, that

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nervous system is just rising up peeking, you are feeling the

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overwhelm. And your brain thinks that it needs to save you from a

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lion or a tiger. And so it's pumping cortisol into your body

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and adrenaline so that you can get to safety, and it's shutting

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down other systems. And in that moment, your brain is not able

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to think about which of these tasks do I do need to do next,

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because the only thing it can really think about is I'm in

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danger. And I need to get to safety. And so it's you can't

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get into that zone of focus, you need to get out of that stress

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state. And if you were running away from a lion or a tiger, you

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would be panting, right as you're pumping your arms and

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running as fast as you can. So when we do this breathing

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exercise, and your exhale is longer than your inhale, your

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exhale is a count of seven, and your inhale is a count of five.

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It results in your brain going, hmm, I thought I was in danger.

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But I'm breathing like a safe person, I must be safe. And it

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takes you out of that sympathetic nervous system and

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into your rest and digest nervous system, which allows you

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to feel more calm, and allows you to get out of that state of

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overwhelm, and get into that zone of focus. So that's a

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really important tool that you have with you all the time that

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you can use. And the reality is, is that many of us are living in

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a state of chronic stress in this doo doo doo world. And that

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does lead to overwhelm. And then we feel like we already have too

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much to do in any given day, and we can't get it all done. And as

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such, it may feel like an impossibility to even consider

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slowing down. Because then how are you going to get more done

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if you slow down. But the reality is, is that when you

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slow down and you get into that zone of focus, you can get so

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much more done. As I said, one hour of focus time, you can get

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as much done as you would in three hours of unfocused time.

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So you're gaining two hours, every time you have an hour of

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focus time. And I want to invite you to take a look at your

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average day. How do you feel as you go through each day? Are you

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truly living and enjoying your life or simply running around

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like a headless chicken? And now stop and think about? How do you

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want to feel as you go through each day? If you are feeling

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like you're running around like a headless chicken, does that

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feel good? Is that what you want? For every day moving

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forward? Unlikely, right? Because that headless chicken

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feeling is a feeling of being out of control and never getting

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it all done. And that doesn't feel great. So stop and think

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about how do you want to feel? You probably like to feel a

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little bit more in control.

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And like you can actually get out of that state of overwhelm,

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right? And I'm here to tell you that you can, but you need to

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trust yourself and to give it a try. If you don't give it a try.

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Nothing changes, right? So what have you got to lose? If you are

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truly honest with yourself? Is your current status quo working

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for you? And if not, then it's definitely a sign to try

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something different. So here are a few steps to get you going.

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Look at your to do list, because we all have them. And for each

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item on the list, ask yourself three questions. Does this need

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to be done? Does this need to be done by me? And does this need

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to be done right now. From there, you should be able to

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pare down your list because maybe that doesn't really need

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to be done at all. Or if it does need to be done. Maybe it

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doesn't need to be done by you. And maybe you can delegate that

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if it's something at home you can have your spouse or children

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help you if it's something in the office, you can delegate

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that out to a colleague write the name down of the person you

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can delegate it to next to that item on your list and doesn't

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need to be done right now. If so, if it has to be done by you

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and it has to be done right now then maybe that's one of the top

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Three things you need to get done today. But if it doesn't

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have to be done right now, then you're going to drop that lower

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in your list. Because I want you to come up with three up to

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three things that you personally have to do. And that has to be

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done today. Now, if some of these things on your list are

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long term projects, then you need to break them down into the

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achievable steps that you can get done in any given day. Okay,

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because if you're, if one of the things on your list is I have to

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renovate my house, well, you're obviously not going to get all

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of that done in one day. But you can break that down into steps.

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I mean, first of all, maybe you need to have some plans drawn,

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maybe you need to be reaching out and contacting architects,

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you know, break it down into each step, because you can

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totally make a few phone calls to have some conversations with

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different architects today to start choosing which

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architecture you might want to use. And, you know, set up an

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appointment to start working on getting plans drawn today. But

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you're not going to get the whole house renovated today. So

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I want you to make a list of the top three things that you have

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to get done today. And each of those things needs to be done

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within a one hour time frame. And then I want you to block

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that time in your calendar. Because when you block that time

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in your calendar, it's much more likely to get done. So if you're

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that morning focus person, maybe in your calendar, maybe you get

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to work at nine. So by 930, you can settle and you can block 930

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to 1030 to get the first task done. If you get it done in less

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than an hour, awesome. Take a break. And you can start on your

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next thing early bonus, you're already saving time, if it takes

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you the full hour, great, no worries, take a break, go for a

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walk 15 minutes, breathe. If you've if you want to come back

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and start the second thing, give yourself an hour. Now you have

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you may already have meetings in your day scheduled in. So you

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might have to work some of these hours of focus time around

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different meetings. But it'll be easier to do. If you book it

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into your calendar further out, by literally just go in and

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block your calendar every Monday to Friday, from 930 to 1230 for

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the rest of the year. So you've got your three hours of focus

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time or even until one o'clock. So you have little breaks in

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between and lunch at one o'clock. And then maybe your

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afternoons is when you attend meetings, because you don't have

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to be as focused in the meeting is more social, potentially. And

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that's a better time for attending meetings for you.

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Maybe you can make that work, maybe you have enough control

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around your calendar to do that. Or maybe you blocked two hours

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in the morning and focus time around a meeting. And then you

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have one hour in the afternoon as well. But you really want it

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blocked in your calendar. And then each day, you can mark in

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there what the item is that you're going to do in each of

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those hours. So that you focus on it and you get it done. When

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you assign the task to the time that you've blocked, it's much

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more likely that you'll focus on that task. And then turn off all

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your notifications. So nothing pulls you out of that zone. Make

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whatever you're working on full screen, so you don't see your

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email tabs or anything else that might threaten to pull you out

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of your zone.

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Even before you get to work and getting into your zone, I also

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want to invite you to look at your sleep. How are you

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sleeping, because sleep is so critical to our optimal

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performance during the day. And the better our sleep, the more

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focused we can be during the day. So if you're struggling

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with sleep, then you also need to take a look at what can you

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do to improve your sleep. And in March of 2020, I did four

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episodes on sleep, you can go back to those podcasts and check

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them out. If you want more help with sleep definitely feel free

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to reach out to me. It is an area that I do help support

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people because sleep is so critical to our health. I also

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want you to look at your nutrition, especially what you

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eat in the morning. But also what you eat in the evening and

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when you eat is impacting your sleep. But what are you doing in

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the morning? How are you starting your day? It matters to

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your ability to be able to focus. If you've started your

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day, with coffee and sugary breakfast, you're going to feel

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focused for a short amount of time but then that focus is

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really going to wane and your your brain is going to be asking

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you for more and you don't want to get onto a cycle of a

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rollercoaster ride of needing sugar and crashing meeting sugar

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and crashing. So having a more nutrient dense breakfast is

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going to sustain you for longer through your zones of focus. And

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I love starting my day with smoothies, because you can pack

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them full of nutrition. In every meal, we want to be having two

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to three cups of fruit and vegetables. Well, that's so easy

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to do with a smoothie, throwing in some spinach, some kale,

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throwing in some fruit, etc, using nut milks and blending it

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all up together in the blender. The other bonus of that is that

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because the blender is doing all the work, your digestive system

Melissa Deally: 00:20:27

doesn't have to work so hard to break it down and absorb all the

Melissa Deally: 00:20:29

nutrients, you've just fed it. Every time we put food in our

Melissa Deally: 00:20:34

mouth 30% of our energy goes towards digestion to break that

Melissa Deally: 00:20:39

food down. But if it doesn't take as long to break down the

Melissa Deally: 00:20:42

food, because the blenders already done a lot of the work,

Melissa Deally: 00:20:45

we're not losing that energy to digestion, that gives us more

Melissa Deally: 00:20:50

energy for cognitive function and focus. So what you eat in

Melissa Deally: 00:20:55

the morning and how you start your day, is really important.

Melissa Deally: 00:21:00

And then also consider doing some functional medicine lab

Melissa Deally: 00:21:03

testing, because that will show us where your stress levels are

Melissa Deally: 00:21:07

at in the body. And if you are someone that's been living in

Melissa Deally: 00:21:11

that chronic stress state, you could be starting to burn out

Melissa Deally: 00:21:14

your adrenals you could be becoming deficient in key

Melissa Deally: 00:21:18

vitamins and minerals that the body needs and the brain needs

Melissa Deally: 00:21:22

in order to function at an optimal level. And your body can

Melissa Deally: 00:21:27

becoming out of balance. And when we run these lab tests, we

Melissa Deally: 00:21:30

can see exactly where those deficiencies are for you where

Melissa Deally: 00:21:35

your body is out of balance, what your cortisol levels are

Melissa Deally: 00:21:38

doing, because they can be impacting your sleep, where your

Melissa Deally: 00:21:41

body might need help calming with some natural adaptogenic

Melissa Deally: 00:21:46

herbes while we bring the body back into balance. So it can do

Melissa Deally: 00:21:51

all of this on its own. Again, our fast paced, stressed out

Melissa Deally: 00:21:55

modern world has most of the population out of balance and

Melissa Deally: 00:22:00

depleted not only that our soil systems are depleted. Therefore

Melissa Deally: 00:22:04

a lot of the key vitamins and minerals we need aren't in the

Melissa Deally: 00:22:06

soil, so they're not in our food. So you definitely wouldn't

Melissa Deally: 00:22:10

be the only one I see this all the time. And honestly, it is so

Melissa Deally: 00:22:15

much easier to rebalance the body when it's just a little bit

Melissa Deally: 00:22:18

out of balance than when it's way out of balance and you're

Melissa Deally: 00:22:21

burning out your adrenals that takes so much longer to come

Melissa Deally: 00:22:25

back from. So if that's something that you are

Melissa Deally: 00:22:30

interested in, definitely reach out. It's something you may not

Melissa Deally: 00:22:34

have known about before. But functional medicine, lab testing

Melissa Deally: 00:22:37

is very powerful in showing us what's going on inside the body

Melissa Deally: 00:22:41

where those imbalances are, so that we know how to bring the

Melissa Deally: 00:22:44

body back into balance. Because a depleted body also has a

Melissa Deally: 00:22:48

harder time focusing. It's it's not got all its engines running,

Melissa Deally: 00:22:53

right. And so that leaves you in that state, again, of overwhelm,

Melissa Deally: 00:22:58

and not getting it all done. And feeling like that headless

Melissa Deally: 00:23:02

chicken running around. The other thing that you can be

Melissa Deally: 00:23:05

doing is reading some books on this topic. So I have a couple

Melissa Deally: 00:23:09

here. There's make time by Jake Knapp and John Zaretsky. And

Melissa Deally: 00:23:15

that is how to focus on what matters every day. And so some

Melissa Deally: 00:23:20

great suggestions in this book, it's a really easy read. And

Melissa Deally: 00:23:24

like I said earlier, making that list of the three things that

Melissa Deally: 00:23:28

you have to get done today, not the 10, or the 20, or the 30

Melissa Deally: 00:23:32

things on your to do list the three most important things,

Melissa Deally: 00:23:35

prioritize them and get them done. Because then you feel

Melissa Deally: 00:23:39

great about yourself, you've got them done, you feel productive.

Melissa Deally: 00:23:43

And whatever else happens in the rest of the day is is gravy in

Melissa Deally: 00:23:48

terms of getting things done, and you feel so much better than

Melissa Deally: 00:23:51

getting to the end of the day and feeling like you got nothing

Melissa Deally: 00:23:53

done because you were focusing on trying to get too many things

Melissa Deally: 00:23:57

done multitasking and never finishing any of them been

Melissa Deally: 00:24:01

there. I'm sure you have because I know I have. And so I follow

Melissa Deally: 00:24:06

these steps myself, for instance today the most important things

Melissa Deally: 00:24:10

for me that I need to get done, or I need to record two

Melissa Deally: 00:24:13

podcasts, and then I have my membership q&a later today. So

Melissa Deally: 00:24:17

those are my three things that I want to focus on today. So I'm

Melissa Deally: 00:24:21

starting my day recording two podcasts for the month of

Melissa Deally: 00:24:24

January. And then after that, I'll go straight into my q&a By

Melissa Deally: 00:24:28

lunchtime. I am going to feel totally accomplished because I

Melissa Deally: 00:24:32

got those three things done. And whatever else needs to be done

Melissa Deally: 00:24:35

is gravy.

Melissa Deally: 00:24:38

The next book that you might find really helpful is called do

Melissa Deally: 00:24:41

less by Kate Northrup. And both books are excellent books. I

Melissa Deally: 00:24:48

highly recommend them but I don't want you to just read the

Melissa Deally: 00:24:51

books and do nothing. You need to read these books and

Melissa Deally: 00:24:55

implement their recommendations into your life just like

Melissa Deally: 00:24:58

listening to this podcast I'm giving you These tips don't just

Melissa Deally: 00:25:01

walk away and go, yeah, yeah, I've heard it all before.

Melissa Deally: 00:25:05

Because if you've heard it all before, and you're still in a

Melissa Deally: 00:25:09

state of overwhelm, you haven't taken the steps to take action

Melissa Deally: 00:25:14

to make some change in your life. So read the books,

Melissa Deally: 00:25:17

implement the recommendations, implement the recommendations

Melissa Deally: 00:25:21

I'm giving you here today. So you may notice when you come to

Melissa Deally: 00:25:26

reading, do less, that step one above, the one where I said,

Melissa Deally: 00:25:30

make a list and ask these three questions to yourself, Does this

Melissa Deally: 00:25:34

need to be done? Does this needs to be done by me? And does this

Melissa Deally: 00:25:38

need to be done right now? They actually come from that book.

Melissa Deally: 00:25:41

Because when I read books, I take the learning and I

Melissa Deally: 00:25:45

implement it into my life. So none of this is difficult to do.

Melissa Deally: 00:25:50

But it does take a willingness to implement some changes in

Melissa Deally: 00:25:54

your life. And so you also need to be on alert for your brain

Melissa Deally: 00:25:58

recognizing these new habits and wanting to keep you safe and

Melissa Deally: 00:26:01

calling you back into your comfort zone. When it starts

Melissa Deally: 00:26:04

chirping at you with thoughts like, why are you changing

Melissa Deally: 00:26:07

things up? You don't even know if this will work? Why don't you

Melissa Deally: 00:26:10

just do what you were doing before because it's easier, you

Melissa Deally: 00:26:12

don't have to learn anything new. When you hear those voices

Melissa Deally: 00:26:18

in your head, just acknowledge your brain's opinions and gently

Melissa Deally: 00:26:23

let it know that you're taking it to a place of more calm and

Melissa Deally: 00:26:26

more productivity down the road. And to just bear with you while

Melissa Deally: 00:26:30

you get there. Getting into the zone will also take practice.

Melissa Deally: 00:26:35

Like everything else that's new, you won't be perfect the first

Melissa Deally: 00:26:38

time you try this. But honestly, if you do this for just the next

Melissa Deally: 00:26:42

30 days, you will notice a huge difference in that time as it

Melissa Deally: 00:26:46

becomes your new modus operandi. Next week, I'm bringing a guest

Melissa Deally: 00:26:52

on the show who has been there she called herself Mrs. overdo

Melissa Deally: 00:26:56

it. So join us to learn her story and how she was able to

Melissa Deally: 00:27:00

get out of that state and into a state of productivity. So thanks

Melissa Deally: 00:27:05

so much for listening today. If you enjoyed this episode, please

Melissa Deally: 00:27:08

feel free to rate and review it and share it with somebody else

Melissa Deally: 00:27:13

that you think might benefit from the show. Happy New Year.

Melissa Deally: 00:27:17

And I hope you can find a place of more calm and getting into

Melissa Deally: 00:27:23

that zone of focus so that you can slow down but get more done

Melissa Deally: 00:27:28

in 2022. Thanks for listening to the don't wait for your wake up

Melissa Deally: 00:27:33

call podcast. I just want to let you know that I have another

Melissa Deally: 00:27:37

couple of workshops coming up and back by popular demand, I am

Melissa Deally: 00:27:41

repeating my boost your immune system workshops because there

Melissa Deally: 00:27:46

is never a better time than to boost your immune system then

Melissa Deally: 00:27:50

right now, this workshop is a 90 minute workshop that will be

Melissa Deally: 00:27:55

interactive and will teach you five habits that you may have

Melissa Deally: 00:28:02

that are unknowingly weakening your immune system right now.

Melissa Deally: 00:28:06

And that might be helpful to know right, because when you

Melissa Deally: 00:28:08

know you do better and you can start to change those habits. As

Melissa Deally: 00:28:13

well as I will be teaching you some great tools and steps that

Melissa Deally: 00:28:19

you can take to further boost your immune system including a

Melissa Deally: 00:28:22

very simple supplement protocol that you can follow and easily

Melissa Deally: 00:28:27

implement right away. So I will put the link to register for

Melissa Deally: 00:28:31

these workshops. They're absolutely free. Invite your

Melissa Deally: 00:28:34

friends and family. I will put that link in the show notes. So

Melissa Deally: 00:28:38

please check that out at the end of the episode. Thank you so

Melissa Deally: 00:28:42

much. And I look forward to having you join the workshop

Melissa Deally: 00:28:51

thank you for investing this time with me on the don't wait

Melissa Deally: 00:28:53

for your wake up call Podcast. I'm so glad you joined in. If

Melissa Deally: 00:28:57

you can take two minutes to share this episode with someone

Melissa Deally: 00:29:00

who you think can benefit and have a positive impact on their

Melissa Deally: 00:29:03

life. That would be wonderful. Please leave a review by going

Melissa Deally: 00:29:07

to your favorite podcast listening app and let me know

Melissa Deally: 00:29:10

what you enjoy. Or we'd like to hear more of it will support me

Melissa Deally: 00:29:14

in my effort to bring the possibility of natural healing

Melissa Deally: 00:29:17

to a wider audience and help disrupt the sick care system we

Melissa Deally: 00:29:21

have today and make human health a global priority. Health is