Divided Attention and Parents' Stress: Part 2

Last time, we let you know about the increased stress that results from “multitasking” or dividing your attention day after day. While we all spend a good part of our days doing two things at once (typing and listening to music for example), the stress comes in when we have two or more tasks that require first our attention and then, processing time. Things that you do so often that you literally do them “without thinking” like navigating around in your own house, don’t count. So, remembering, prioritizing, decision-making, negotiating, evaluating, and learning are all things done best one at a time. You may think that it doesn’t matter (don’t all parents tie shoes, read emails, and prioritize their days by rapidly switching app-like from one task to the next?) but all the processing power needed can leave you drained, making even mundane things seem difficult. No matter how hard you try, focusing and unfocusing on thoughts and tasks will leave some of them in the dust.  Over time, 18 hours a day of multitasking will take its toll on you and your relationships.

A Better Way

Having competing demands is normal and often out of our control, especially for parents! But we can decide how we handle those demands. Knowing that dividing your attention is stressful all by itself, you can take steps to minimize the need to divide your attention. You might think it is impossible given how little time you already have but focusing more often on one thing at a time will make you less stressed and more efficient.

Let’s do that morning again, this time actively working to focus on one thing at a time.

You know you have an important meeting and you find yourself thinking about it when you wake up. Because you know your kids will need your full attention, you take a few minutes to write down all the thoughts you have about the meeting on a notepad you always keep by your bed. You answer the texts you have received as best you can while letting your co-workers know that you will not be answering any more texts for 40 minutes (or however long you need). Your spouse asks you about adding the trip to the gardening shop to your errands and you ask that he or she send a text  reminding you to add it to the list you already have in your phone. You hear your preschooler wake up and you silence your phone before you walk in his room and start your morning routine. Because he has all of your attention (until the baby wakes a few minutes later) and you are following your normal morning routine, there is no tantrum, and you have a chance to pick out an outfit together while you talk about how many days are left before Halloween.  When you are ready to go (feeling calm but busy), you grab your notes and pick up your keys in the special dish set out for that purpose on the counter and head out the door. After you get both kids safely into the car, you stand outside your car for a moment and check your texts and messages, answering only the most urgent and letting your boss and your co-workers know that you are on your way (on time).

A fantasy? No. None of this is any harder than what you already do. The difference is that you chose to focus only on one thing at a time. You can so this by making 3 simple changes.

1.  Proactively make multitasking unnecessary. Instead of quickly switching from one thing to another, consciously divide your time based on your immediate priorities. Let others know what you are doing and why. They can learn from your example. Remember, your full attention (even for a limited time) is a powerful way to help your children live happier and healthier lives.
2. Whenever possible, don’t rely on your memory. Retrieving memories on the run will divide your attention. Instead, take notes, make lists, and ask for reminders.  Choose to keep the most important objects (like keys, purses, wallets, cellphones) and notes in the same place so that you won’t be distracted by wondering where they are.
3. Follow routines whenever you can. Remember, things that you do so often that you don’t have to think about them require very little processing energy so you can focus on important things, like counting the days to Halloween. We’ve already shared a lot of reasons why routines are good for babies but routines can make life less stressful for you too!

None of these steps require any money or extra time. But taking them can make a big difference in your stress level and your life.

References

1. Nebel, K et al. On the neural basis of focused and divided attention. Cognitive Brain Res 2005; 5: 760-776.
2. Petrac DC et al. Differential relationship of recent self-reported stress and acute anxiety with divided attention performance. Stress 2009; 12: 313-319.
3. Wetherell MA and Carter K. The multitasking framework: The effects of increasing workload on acute psychobiological stress reactivity. Stress Health 2013; epub, ahead of print.

Pregnant? Keep Moving! Part I

By Karolina Gonzalez, MAS

The Centers for Disease Control and Prevention and the American College of Sports Medicine (CDC and ACSM) have recommended 30 minutes or more of moderate intensity physical activity on most, and preferably all, days of the week for the general population.

But what if I’m pregnant?
In 2002, the American College of Obstetricians and Gynecologists (ACOG) published exercise guidelines for pregnancy. They suggested that despite the fact that pregnancy is associated with profound anatomical and physiological changes, in the absence of medical or obstetric contraindications, 30 minutes or more of moderate exercise a day on most, if not all, days of the week is also recommended for pregnant women.  This will allow them to get the same associated health benefits from being physically active during pregnancy as before pregnancy. Exercise maintains fitness, strengthens muscles, and boosts circulation. It also prevents varicose veins and constipation, improves emotional well-being, and helps prevent excessive weight gain. However, these recommendations did not define ‘moderate intensity’ or the specific amount of weekly caloric expenditure from physical activity required for pregnant women to maximize the benefits of being physically active.

As a former dancer, I love the thrill of moving my body to the music I love. I got used to moving around, and I try to get some physical activity every day. Once I got pregnant I asked myself: How safe it is to keep my normal exercise routine? Will it be harmful for the baby? Should I make any modification?

Researchers in Denmark examined the relationship between physical exercise during pregnancy and the risk of preterm birth. Self-reported data on physical exercise during pregnancy were collected prospectively for 87,232 singleton pregnancies included in the Danish National Birth Cohort between 1996 and 2002. Results showed a reduced risk of preterm birth among the almost 40% of women who engaged in some kind of exercise during pregnancy in comparison with non-exercisers. The type of exercise did not affect the association, and the results were not altered when the degree of preterm birth was taken into account (Juhl et al., 2008). Another group of researchers conducted a prospective observational investigation at the Naval Medical Center, in San Diego, California. They evaluated the influence of exercise, by level of activity, on maternal and perinatal outcome in a large low-risk healthy obstetric population of working women. Based on their findings, exercise does not appear to affect antenatal, intrapartum, or postpartum complications, even after evaluating these women for confounding variables such as maternal age, race, gravidity, parity, maternal illness, height, pre-pregnancy weight, weight gain during the pregnancy, prior preterm delivery, smoking, and stress (Magann et al., 2002). These findings do not contradict current recommendations.

However, current ACOG guidelines are based on studies published before or during 2002. According to a recent review, healthy pregnant women can benefit from exercising at a moderate intensity for a longer duration than recommended in the current ACOG guidelines. Researchers found that increasing physical activity energy expenditure to a minimum of 16 metabolic equivalent task (MET) hours per week, or preferably 28 MET hours per week, and increasing exercise intensity to ≥60% of heart rate reserve during pregnancy, reduces the risk of gestational diabetes mellitus and perhaps hypertensive disorders of pregnancy, such as gestational hypertension and pre-eclampsia, compared with less vigorous exercise. To achieve the target expenditure of 28 MET hours per week, one could walk at 3.2 km (nearly 2 miles) per hour for 11.2 hours per week (2.5 METs, light intensity), or preferably exercise on a stationary bicycle for 4.7 hours per week (~6–7 METs, vigorous intensity). The more vigorous the exercise, the less total time of exercise is required per week, resulting in ≥60% reduction in total exercise time compared with light intensity exercise. They also found that light muscle strengthening performed over the second and third trimester of pregnancy has minimal effects on a newborn infant’s body size and overall health (Zavorsky & Longo, 2011).

Please consult with your doctor on how to safely exercise during pregnancy

It is not advisable to start a demanding regimen during pregnancy, though. Excessive or improper activity can be dangerous to the woman and the baby. Every pregnant woman should be carefully evaluated before recommendations on physical activity participation during pregnancy are made. We should also take into account that certain obstetric complications may develop in pregnant women regardless of the previous level of fitness, which could preclude them from continuing to exercise safely during pregnancy (Artal & O’Toole, 2003). All active pregnant women should be examined periodically to assess the effects of their exercise programs on the developing fetus, so that adjustments can be made if necessary. Work with your doctor to make sure you and your baby are not at risk for possible complications derived from your workout plan.

Next time: We'll share some information about safe exercises during pregnancy

References:

1.         Juhl M, Andersen PK, Olsen J, Madsen M, Jørgensen T, Nøhr EA, Andersen AM. Physical exercise during pregnancy and the risk of preterm birth: a study within the Danish National Birth Cohort. Am J Epidemiol. 2008; Apr 1;167(7):859-66.
2.         Magann EF, Evans SF, Weitz B, Newnham J. Antepartum, intrapartum, and neonatal significance of exercise on healthy low-risk pregnant working women. Obstetr & Gynecol. 2002;99(3):466-472.
3.         Zavorsky GS, Longo LD. Exercise Guidelines in Pregnancy. New Perspectives. Sports Med. 2011; 41 (5): 345-360.