FOR ALL THE MONOTASKS, PUT YOUR PHONE AND DEVICES OUT OF SIGHT AND TURN OFF NOTIFICATIONS

The more consistently you read, the more you will find giving your book solitary focus comes naturally. It’s not about what you read; the act focuses your attention and is valuable in and of itself.

This is what monotasking is all about.

2 GO FOR A WALK

Many view walking as a means to an end. But what if we walked for the sake of walking? It focuses attention on our surroundings – what we see, hear and how the ground feels under our feet.

One-way listening Choose something to listen to (a podcast, an audiobook, a lecture but not music) that is at least 20 minutes long. Don’t treat it as a background – make the primary task to stay focused and not tune out. Two-way listening Enlist a friend or relative and have a conversation for 20 minutes. When the other person speaks, you may be thinking ahead to what you’re going to say and this can override your listening. When this happens, gently bring yourself back to listening. Be careful not to interrupt or speak over the other person.

4 SLEEP… PROPERLY

Insufficient sleep increases the risk of ailments including obesity, diabetes, high blood pressure, heart disease, stroke and mental health issues. Monotasking sleep has benefits that permeate our lives. It improves our ability to pay attention, cognitive skills and mood.