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Multitasking leads to an overestimation of your own ability to perform multiple tasks simultaneously

Multitasking is a common phenomenon in our modern society, but research shows that we are much worse at it than we think. The problem lies not only in the fact that we struggle to perform multiple tasks simultaneously, but especially in our inaccurate assessment of our own capabilities. Studies show that people who frequently multitask wrongly believe they are doing so effectively. They significantly overestimate their abilities, while the reality is different. This lack of self-awareness is worrying: we are not only bad at multitasking, but we also seem unable to see or acknowledge it.

The consequences of frequent multitasking go beyond just a distorted self-perception. Research on chronic media multitaskers, people who regularly process multiple media streams simultaneously, shows striking results. These heavy multitaskers are actually more sensitive to environmental distractions and irrelevant information in their memory. Paradoxically, they even perform worse on tests measuring the ability to switch between tasks, likely because they are less capable of filtering out distracting information. This suggests that frequent multitasking is associated with a fundamentally different way of processing information.

The comparison to a drunk person who thinks they are walking in a straight line captures the problem well: we think we are better than we actually are. Thus, multitasking creates a dangerous combination of reduced performance and inflated self-confidence. As multitasking plays an increasingly larger role in our daily lives, it becomes all the more important to be aware of these limitations and the gap between our perception and reality.

Audio conversations promote a more equal distribution of speaking time and alignment of speaking patterns, which leads to better group performance than video meetings, despite the absence of visual cues

When we are physically in the same space, we use various subtle signals to manage speaking turns: eye contact, facial expressions, and body language. This leads to a more even distribution of turns among everyone. In audio conversations, these visual cues are absent, so you focus entirely on auditory signals such as pitch, speaking speed, pauses, and small sounds indicating someone wants to respond. In video meetings, which theoretically offer more data than audio conversations, we pay less attention to audio cues, while visual signals are less perceivable on a screen. Interestingly, the limitation of audio conversations actually ensures you listen better to auditory signals and respond more effectively than in video conversations. This results in everyone having more equal speaking time, preventing anyone from easily dominating the conversation.

This more equal distribution of turns positively affects what researchers call ‘prosodic synchrony’: you better align your rhythm, intonation, and speech patterns. When you have more equal turns in an audio conversation, you naturally become more attuned in how you speak. You unconsciously mimic each other in tempo and pitch, resulting in a smoother conversation. This alignment contributes to what is called ‘collective intelligence’: the ability of a group to solve problems together. Teams using only audio are more successful in synchronizing their voice usage and turns, and when they achieve this, they perform better as a group.

Although video theoretically offers more information, in practice, visual signals are less perceivable than in in-person meetings. This raises questions about the assumption that richer media are always better for remote collaboration. For certain forms of teamwork, audio meetings can be more effective than video conferencing.

Mobile notifications cause significant distraction and performance reduction due to prolonged mind-wandering

Mobile phones are a major source of distraction in our daily lives, even when we are not actively using them. Research shows that just a notification, a beep, or a vibration significantly disrupts our performance on tasks that require concentration. Remarkably, this disruption is as great as when someone is actually on a call or texting. You don’t even need to look at your phone to get distracted; that little sound or vibration is enough to lose your focus.

The reason these short notifications have such a big impact lies in what happens in our minds afterward. A notification triggers a series of thoughts unrelated to what you are doing. You start to wonder who sent a message, what’s in it, if it’s important… in short, your thoughts wander. This phenomenon, also known as ‘mind wandering’, lasts much longer than the notification itself. Even after the sound is gone, those thoughts linger in your head, and your performance continues to decline.

This explains why distraction by your phone is so persistent: it’s not just about the time spent checking your phone, but mainly about the mental interruption that lasts much longer. Our limited attention capacity must be divided over multiple things simultaneously, and when a part of it is consumed by thoughts about that notification, less is left for the task that requires our full attention.

A Inipi ritual is a spiritual cleansing ceremony focused on connection and healing

An Inipi ritual is a traditional cleansing ceremony originally from the Lakota Indians of North America. The name “Inipi” means “to receive life again” and refers to the main goal of this ceremony: cleansing the body, mind, and soul. In the Netherlands, this ritual is also known as the sweat lodge ceremony. Although this specific form comes from the Lakota, similar rituals with hot stones have existed for thousands of years worldwide— from the Finnish sauna to ancient Irish sweat lodges, remains of which have been found by archaeologists dating back more than 10,000 years.

The ceremony takes place in a low, dome-shaped hut built of willow branches and covered with blankets. In the center of the hut, a pit is dug where glowing hot stones are placed, brought in from a ceremonial fire outside. When participants sit in the dark hut, water is poured over the hot stones, creating intense steam and heat. The ritual usually consists of four rounds, each with its own theme, such as welcome, connection, prayer, or thanksgiving. During these rounds, people sing, pray, or sit in silence.

The Inipi ritual goes far beyond mere physical cleansing, as in a regular sauna. It is intended as a spiritual experience where people connect with ‘All That Is’ and can experience the power of gratitude. The hut symbolizes the womb of Mother Earth, and the entire process represents rebirth and healing. Participants use this time to let go of their daily worries, give attention to those in need, and achieve personal growth and insight. The ceremony concludes with the expression “Mitakuye Oyasin,” meaning “we are all related,” emphasizing the interconnectedness of all life.

Work-related interruptions help you stay more engaged during your workday

Research shows that not all interruptions during your work have the same effect. There is an important difference between work-related and non-work-related interruptions.

Work-related interruptions (such as your manager stopping by to ask about a task, or a colleague messaging you about a project you’re working on together) actually have a positive effect on how engaged you feel during your workday. This goes against the common belief that all interruptions are bad for your productivity. Work-related interruptions don’t break your concentration; instead, they help you stay more connected to your work and colleagues.

Non-work-related interruptions (just chatting about the weather, sports, or what you’re going to eat tonight) do have the negative effect you might expect: they make you less engaged and disrupt your work rhythm so much that it really gets in the way of your work.

Bonus podcast episodes use the number of the main episode

When you create a podcast and want to publish extra content related to a specific episode, this bonus content receives the same episode number as the original episode. This means that both episodes, the main episode and the bonus episode, are published under the same number in your podcast feed.

"Revenge bedtime procrastination" is the deliberate delay of bedtime to regain control

“Revenge bedtime procrastination” is a phenomenon where you deliberately delay your bedtime to regain a sense of control over your life. This often occurs in people who have little personal time during the day due to busy schedules or demanding jobs. By staying up later at night, you try to reclaim some personal time, even if it comes at the expense of your sleep.

Although the term is relatively new, the behavior it describes has been known for a longer time. After a long day, you want to relax, for example by watching TV or scrolling on your phone, even though you know you have to get up early the next day.

While it’s understandable that you want this time for yourself, delaying your bedtime can have negative consequences for your health. Lack of sleep can lead to fatigue, reduced concentration, and even long-term health issues. Therefore, it’s important to find a balance between your personal time and getting enough sleep.

Use AI to reduce unnecessary difficulties, not to avoid essential effort

The use of artificial intelligence (AI) in the learning process offers a unique opportunity to reduce unnecessary difficulties. For example, AI can help you by providing clear explanations, offering useful examples, and giving you quick feedback. This can eliminate frustrating obstacles that you often encounter while learning, such as unclear sources or insufficient practice material. By reducing this unnecessary hassle, you can better focus on truly understanding the material and developing your skills.

But beware: AI is not meant to avoid the essential efforts you need for effective learning. Essential efforts include activities like active practice, retrieving information from memory, and consciously working towards a good understanding of the subject matter. These activities are important for building knowledge that sticks. While AI can make your learning process easier, it should not replace the core activities you need to truly learn.

The danger exists that you might use AI to avoid the necessary effort, for example, by simply copying answers without understanding the underlying ideas. This can lead to superficial knowledge that does not last long. Therefore, it is important to find the balance between reducing unnecessary hassle and maintaining the essential effort needed to truly learn. By using AI wisely, you can reap its benefits without jeopardizing the real learning process.

Encourage your fast-talking conversation partner to keep talking using non-verbal cues, without increasing your own speaking pace

In communication, it’s important to adapt your style to that of your conversation partner. This can be challenging if your partner speaks quickly and you struggle to keep up. Instead of speeding up your own speech, which can lead to stumbling over words and confusion, it’s better to use non-verbal cues. Hand gestures and head movements are super helpful in this regard. By subtly moving your hand or nodding, you can encourage your partner to continue talking without having to speak faster yourself.

Non-verbal communication is a powerful tool in conversations. With hand gestures, you can hold your partner’s attention and encourage them to speak faster. By nodding your head, you show that you understand and that they can continue. These tricks ensure that your partner feels understood and can tell their story at their own pace, while you can think and respond calmly.

By smartly using non-verbal signals, you can communicate better without having to speak faster yourself. This is especially useful in work situations where it’s important that you both understand each other well. If you adjust your non-verbal communication to your partner’s pace, your conversations become more effective, and you both feel better understood.

Hiding your phone doesn't help you concentrate better

The idea that you can concentrate better by hiding your phone sounds logical, but research shows that this is not always effective. Although people indeed reach for their phones less often when they are further away, they often replace this time by sitting at their computer, keeping the total screen time roughly the same.

In the study, participants had to work for 5 hours, of which an average of 3.5 hours was spent productively, regardless of whether their phone was within reach or not.

Notable findings:

  • With your phone within reach, you spend almost twice as long on it, an average of 14 minutes more per session
  • The duration per use remains the same, but you pick up your phone more frequently when it’s nearby
  • When the smartphone was not accessible, participants spent more time on their computer, but the number of activities on the computer remained unchanged

This suggests that the problem is not the devices themselves, but rather your habits and time management. Concentration issues seem to be more related to your environment and activities than to the technology itself.

The research emphasizes that it is more important to adjust your habits around technology use than to focus on the devices. Hiding your phone is therefore not necessarily the solution; a more conscious and controlled approach to technology can be more effective in reducing distraction and stress.