The multitasking myth has been busted. Neuroscience research indicates that our brain can’t do two things at once. When we think we are multitasking our brains are just switching between activities quickly. Have you ever tried to type an email and have a conversation with someone at the same time? I either hear half of what the person is telling me or I end up typing what they are saying into my email. Either way, I have to go back and edit my email or have my conversation partner repeat themselves. It's inefficient at best and rude at worst.
The fact that our brains can’t do two things at once is actually great news. If you or someone you know struggles with intrusive or anxious thoughts, we can use this concept to our advantage by forcing a “cognitive shift.” A cognitive shift is when we stop our brain from thinking one thing and compel the brain to focus on something else.
For nearly two decades, I have coached and consulted in school districts for children with behavior disabilities. Frequently we would recommend teaching kids to take a break when they became overwhelmed or escalated in the classroom environment. The breaks were structured with a pre-specified length of time and menu of activities the child could engage with: fidget toys, playing with play dough, coloring, listening to music, etc. After the timer went off to indicate the break was over, we would find ourselves with students who were still escalated and unable to return to the learning environment. One of the reasons for this is because they could still perseverate on their anxious or upsetting thoughts and play with play dough at the same time.
Dr. Jessica Minahan, a special education teacher, board certified behavior analyst and author of The Behavior Code, first introduced me to the concept of cognitive shifts. Armed with this new information, we were able to be more intentional about the break activities we offered to kids such as: Where’s Waldo or I Spy books, Sudoku puzzles, dot to dot, word searches, etc. When a student is completing a Sudoku puzzle, their brain cannot figure out the missing numbers and think anxious/intrusive thoughts at the same time. Grounding techniques are another great way to force a cognitive shift. Below are a few examples of a grounding activities that my young clients find helpful. The number of items/words is arbitrary. Mix is up, so that your child/student has to really shift their thoughts rather than rattle of things from memory:
Name 5 things that are _______ (purple, green, blue, pink, etc)
What are 4 words that start with the letter _____ (pick a letter of the alphabet)
What are 6 items you would find in/at_________(kitchen, bathroom, the zoo, a library, the park)
For a comprehensive list of grounding activities, TherapistAid.com is a valuable resource. Furthermore, Jessica Minahan's book, "The Behavior Code," offers insights and strategies for supporting individuals dealing with anxious thoughts, emphasizing prevention, teaching, and responding to behavior.
Embracing cognitive shifts and intentional break activities provides a practical approach for individuals of all ages to promote emotional regulation, enhance focus, well-being, and overall mental health.
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