{"id":1291,"date":"2022-01-10T12:20:56","date_gmt":"2022-01-10T11:20:56","guid":{"rendered":"https:\/\/gustavmolnar.com\/?p=1291"},"modified":"2022-01-10T12:20:56","modified_gmt":"2022-01-10T11:20:56","slug":"3-goda-skal-till-att-sluta-multitaska","status":"publish","type":"post","link":"https:\/\/gustavmolnar.com\/en\/3-goda-skal-till-att-sluta-multitaska\/","title":{"rendered":"3 goda sk\u00e4l till att sluta multitaska"},"content":{"rendered":"<blockquote class=\"wp-block-quote is-style-large is-layout-flow wp-block-quote-is-layout-flow\"><p>&#8221;Multitasking s\u00e4nker ditt IQ och g\u00f6r dig uppemot 40 procent mindre produktiv&#8221;<\/p><\/blockquote>\n\n\n\n<p>Upplever du att du \u00e4r effektiv n\u00e4r du g\u00f6r flera saker samtidigt? D\u00e5 \u00e4r det dags att t\u00e4nka om. Multitasking \u00e4r ett av de st\u00f6rsta hindren f\u00f6r att m\u00f6jligg\u00f6ra v\u00e4lm\u00e5ende och produktivitet i arbetslivet. Flera oberoende studier visar att multitasking \u00f6kar din stress, s\u00e4nker ditt IQ och g\u00f6r dig uppemot 40 procent mindre produktiv. Om du t\u00e4nker att det inte g\u00e4ller dig s\u00e5 kanske du tillh\u00f6r de 2.5 procent av m\u00e4nniskor som forskningen refererar till som s\u00e5 kallade \u201dsuper multitaskers\u201d. Dessa m\u00e4nniskor har enligt studier en b\u00e4ttre f\u00f6rm\u00e5ga att kunna hantera flera uppgifter samtidigt, men forskning visar dock att super multitaskers har s\u00e4mre kvalitet p\u00e5 sina levererade arbetsuppgifter \u00e4n m\u00e4nniskor som fokuserar p\u00e5 en uppgift \u00e5t g\u00e5ngen. S\u00e5 \u00e4ven om du \u00e4r en \u201dsuper multitasker\u201d s\u00e5 g\u00e4ller detta dig.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"635\" data-attachment-id=\"1296\" data-permalink=\"https:\/\/gustavmolnar.com\/en\/3-goda-skal-till-att-sluta-multitaska\/bild3-3\/\" data-orig-file=\"https:\/\/i0.wp.com\/gustavmolnar.com\/wp-content\/uploads\/2022\/01\/bild3.jpg?fit=1912%2C1125&amp;ssl=1\" data-orig-size=\"1912,1125\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Bild3\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/gustavmolnar.com\/wp-content\/uploads\/2022\/01\/bild3.jpg?fit=1024%2C603&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/gustavmolnar.com\/wp-content\/uploads\/2022\/01\/bild3.jpg?resize=1080%2C635&#038;ssl=1\" alt=\"\" class=\"wp-image-1296\" \/><\/figure>\n\n\n\n<p><strong>Vad \u00e4r Multitasking?<\/strong><\/p>\n\n\n\n<p>Multitasking kan sammanfattningsvis beskrivas som\u2026<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Att utf\u00f6ra tv\u00e5 eller flera uppgifter samtidigt<\/li><li>Att v\u00e4xla fram och tillbaka fr\u00e5n en sak till en annan<\/li><li>Att utf\u00f6ra ett antal uppgifter i snabb f\u00f6ljd<\/li><\/ul>\n\n\n\n<p><strong>3 GODA SK\u00c4L ATT UNDVIKA MULTITASKING<\/strong><\/p>\n\n\n\n<p>1. <strong>Multitasking g\u00f6r dig mindre produktiv<\/strong><\/p>\n\n\n\n<p>N\u00e4r du har mycket att g\u00f6ra \u00e4r det l\u00e4tt att trillar in i multitaskingf\u00e4llan. N\u00e4r du v\u00e4xlar fram och tillbaka mellan olika uppgifter ist\u00e4llet f\u00f6r att fokusera p\u00e5 en uppgift i taget s\u00e5 g\u00f6r du din hj\u00e4rna mindre tillg\u00e4nglig f\u00f6r varje enskild uppgift. En amerikansk studie som presenterades i Journal of Expermiental Psychology \u00a0p\u00e5visade att multitasking g\u00f6r m\u00e4nniskor uppemot 40 procent mindre produktiva. <\/p>\n\n\n\n<p>2. <strong>Multitasking s\u00e4nker ditt IQ<\/strong><\/p>\n\n\n\n<p>Forskning visar att multitasking, f\u00f6rutom att det p\u00e5verkar ditt arbetstempo negativt, \u00e4ven s\u00e4nker ditt IQ. En studie vid University of London fann att deltagare som till\u00e4mpande multitasking under kognitiva uppgifter fick l\u00e4gre po\u00e4ng i IQ-test. Resultaten liknade vad de f\u00f6rv\u00e4ntade sig om de hade r\u00f6kt marijuana eller stannat uppe hela natten. M\u00e4nniskor som multitaskar f\u00e5r ett IQ-fall p\u00e5 i snitt 15 po\u00e4ng, vilket \u00e4r det genomsnittliga intervallet f\u00f6r ett 8-\u00e5rigt barn. S\u00e5 n\u00e4sta g\u00e5ng du skriver ett e-postmeddelande samtidigt som du sitter i ett m\u00f6te, kom ih\u00e5g att din kognitiva kapacitet minskar. Du skulle lika g\u00e4rna kunna l\u00e5ta en \u00e5tta\u00e5ring skriva e-postmeddelandet \u00e5t dig.<\/p>\n\n\n\n<p>3. <strong>Multitasking s\u00e4nker din k\u00e4nslom\u00e4ssiga intelligens<\/strong><\/p>\n\n\n\n<p>V\u00e5ra hj\u00e4rnor \u00e4r inte skapta f\u00f6r att hantera flera komplexa uppgifter samtidigt. I samband med den mobila- och sociala revolutionen med smarta telefoner och sociala kommunikationsplattformar s\u00e5 har multitasking \u00f6kat dramatiskt. Enligt en studie fr\u00e5n Bryan College skiftar millennials mellan olika plattformar hela 27 g\u00e5nger i timmen (med millennials avses i regel m\u00e4nniskor f\u00f6da fr\u00e5n tidigt 80-tal till tidigt 2000-tal). Den allm\u00e4nna uppfattningen var l\u00e4nge att kognitiv f\u00f6rs\u00e4mring fr\u00e5n multitasking var tillf\u00e4llig, men ny forskning tyder p\u00e5 motsatsen. Forskare vid University of Sussex i Storbritannien j\u00e4mf\u00f6rde m\u00e4ngden tid m\u00e4nniskor spenderar p\u00e5 flera enheter (som att skicka e-post samtidigt som de ser p\u00e5 TV) med MR-skanningar av hj\u00e4rnan. Resultatet visade att m\u00e4nniskor som multitaskar frekvent hade mindre hj\u00e4rnt\u00e4thet i den fr\u00e4mre singul\u00e4ra cortexen, en region som \u00e4r ansvarig f\u00f6r empati s\u00e5v\u00e4l som kognitiv och emotionell kontroll. Med andra ord leder frekvent multitasking till en best\u00e5ende p\u00e5verkan p\u00e5 hj\u00e4rnan.<\/p>\n\n\n\n<p><strong>VAD KAN DU G\u00d6RA F\u00d6R ATT UNDVIKA MULTITASKING?<\/strong><\/p>\n\n\n\n<p>Beh\u00f6ver du hj\u00e4lp f\u00f6r att r\u00e5da bot p\u00e5 din multitasking? Det f\u00f6rsta steget \u00e4r att bli medveten om dess negativa f\u00f6ljder och g\u00f6ra dig sj\u00e4lv uppm\u00e4rksam p\u00e5 situationer d\u00e5 du faller in i arbetsm\u00f6nster d\u00e4r du g\u00f6r flera saker samtidigt. H\u00e4r kommer en samling av tips som kan vara behj\u00e4lpliga f\u00f6r att undvika multitasking.<\/p>\n\n\n\n<p><strong>Planera in fokustid och pauser i kalendern<\/strong><\/p>\n\n\n\n<p>Ett vanligt misstag \u00e4r att vi inte tar v\u00e5r fokustid p\u00e5 allvar. Ist\u00e4llet tenderar v\u00e5ra kalendrar att fyllas av arbets- och informationsm\u00f6ten. Genom att veckoplanera och s\u00e4kerst\u00e4lla att du har egen tid f\u00f6r fokus i din kalender ger du dig sj\u00e4lv en \u00f6kad m\u00f6jlighet att undvika multitasking. Det \u00e4r \u00e4ven h\u00f6gt rekommenderar att du planerar in kontinuerliga pauser f\u00f6r \u00e5terh\u00e4mtning i din kalender.<\/p>\n\n\n\n<p><strong>Anv\u00e4nd en \u201datt-g\u00f6ra-lista\u201d. Se till att tydligt definiera dina arbetsuppgifter<\/strong><\/p>\n\n\n\n<p>Genom att tydligt definiera dina arbetsuppgifter och aktiviteter i en att-g\u00f6ra-lista f\u00e5r du en \u00f6kad kontroll och f\u00f6rst\u00e5else f\u00f6r din arbetsb\u00f6rda. Med andra ord: om du skriver vad du ska g\u00f6ra s\u00e5 minskar du risken f\u00f6r stress.<\/p>\n\n\n\n<p><strong>Fokusera med pomodoro-metoden<\/strong><\/p>\n\n\n\n<p>Pomodoro-metoden \u00e4r en v\u00e4lbepr\u00f6vad metod med l\u00e5g inl\u00e4rningstr\u00f6skel som hj\u00e4lper dig att undvika multitasking och f\u00f6rst\u00e4rka din f\u00f6rm\u00e5ga att fokusera. Ordet \u201dpomodoro\u201d kommer fr\u00e5n det italienska ordet f\u00f6r \u201dtomat\u201d och syftar till en k\u00f6kstimer som ser ut som en tomat. Metoden g\u00e5r ut p\u00e5 att du st\u00e4ller en timer, eller en \u00e4ggklocka p\u00e5 25 minuter och \u00e4gnar den tiden till att helt och h\u00e5llet fokusera p\u00e5 en prioriterad uppgift. Ta bort alla st\u00f6rningsmoment s\u00e5som mobiltelefon, e-postsignaler, notiser etc. N\u00e4r 25 minuter har passerat ringer timern till och det \u00e4r dags att ta en paus p\u00e5 5 minuter. Under dessa 5 minuter \u00e4r du fri att g\u00f6ra vad du vill. St\u00e4ll dig upp, andas, kolla din e-post om du \u00f6nskar. Ett vanligt misstag \u00e4r att forts\u00e4tta med uppgiften efter att timern har ringt. Pausen p\u00e5 5 minuter \u00e4r en viktig po\u00e4ng med metoden. Efter din paus \u00e4r det dags f\u00f6r n\u00e4sta 25-minuterspass. Efter totalt fyra pass kommer bel\u00f6ningen i form av en v\u00e4lf\u00f6rtj\u00e4nt rast p\u00e5 20-30 minuter.<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><em>Best\u00e4m vilken uppgift du beh\u00f6ver genomf\u00f6ra<\/em><\/li><li><em>St\u00e4ll in timern p\u00e5 25 min och arbeta med uppgiften tills timern ringer<\/em><\/li><li><em>Ta en kort paus i 5 minuter<\/em><\/li><li><em>N\u00e4r du har gjort 4 pass tar du en paus p\u00e5 20-30 min<\/em><\/li><\/ol>\n\n\n\n<p><strong>\u00d6ka din f\u00f6rm\u00e5ga att fokusera med meditation eller yoga<\/strong><\/p>\n\n\n\n<p>Multitasking \u00e4r ofta ett resultat av yttre distraktioner och stressfaktorer. Genom att meditera eller utf\u00f6ra yoga kan du f\u00f6rb\u00e4ttra din sinnesn\u00e4rvaro och f\u00f6rm\u00e5ga att t\u00e4nka meningsfullt, vilket kan hj\u00e4lpa dig med utmaningen att vara i nuet och fokusera.<\/p>\n\n\n\n<p>Lycka till med att undvika multitasking!<\/p>","protected":false},"excerpt":{"rendered":"<p>Upplever du att du \u00e4r effektiv n\u00e4r du g\u00f6r flera saker samtidigt? D\u00e5 \u00e4r det dags att t\u00e4nka om. Multitasking \u00e4r ett av de st\u00f6rsta hindren f\u00f6r att m\u00f6jligg\u00f6ra v\u00e4lm\u00e5ende och produktivitet i arbetslivet. Flera oberoende studier visar att multitasking \u00f6kar din stress, s\u00e4nker ditt IQ och g\u00f6r dig uppemot 40 procent mindre produktiv<\/p>","protected":false},"author":130317818,"featured_media":1293,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[728355063,728355064,416808],"tags":[1749157,7815964,56162],"class_list":["post-1291","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-jobba-hemma","category-jobba-smartare","category-okategoriserade","tag-forandringsledning","tag-medarbetarskap","tag-produktivitet"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>3 goda sk\u00e4l till att sluta multitaska - Gustav Molnar<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gustavmolnar.com\/en\/3-goda-skal-till-att-sluta-multitaska\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 goda sk\u00e4l till att sluta multitaska - Gustav Molnar\" \/>\n<meta property=\"og:description\" content=\"Upplever du att du \u00e4r effektiv n\u00e4r du g\u00f6r flera saker samtidigt? 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