Mindfulness

Enjoy the Fullness of the Season with Mindful Eating

Holiday dinner table with multiple serving dishes of food.

It is just accepted that with the holidays comes celebrations, resulting weight gain.  Americans gain 1.1 pounds on average from Thanksgiving to New Year’s. While this may not seem like much, over time, this accumulation can be significant.  Most associate the holidays with high fat and carbohydrate-dense foods, along with alcohol, which are major contributors to holiday weight gain. Overindulgence is seen as part of the holiday celebration; therefore, many fall into the trap of overeating at parties and family gatherings. Practicing a mindful approach to eating may increase enjoyment of the season without an increase in our waistlines.

Mindful eating is being aware of the present moment when eating, paying attention to physical and emotional sensations such as aroma, flavor, warmth and contentment. The approach of mindful eating promotes healthy eating behaviors, including a better awareness of food choices and portion sizes, along with recognition of hunger and satiety cues. Here are some tips to help practice mindful eating during the holiday season:

  1. Practice Gratitude. Before eating, take a moment to think about where the food came from and the people that helped prepare it. This shifts the focus from indulging to appreciating and from food to friends and loved ones.
  2. Plan Your Plate. Take a moment to survey the table and see what options are available. What foods are most appealing? Choose vegetables, fruits, and proteins first, as these foods are more filling and provide essential nutrients the body truly hungers for.  If you are preparing food, consider healthier options of holiday foods.  Some favorite recipes can be modified to lower the sugar and fat. It is also okay to enjoy traditional favorite treats, but in small amounts, savoring the flavor and the memories that go with it. Choose intentionally, not by impulse.
  3. Take Breaks. Try putting the fork down or taking a sip of water between bites of food. Pausing between bites can allow the body’s satiety cues to reach the brain. Dinner conversation helps slow down eating and allows the opportunity to reconnect with others we may not see throughout the year. Before dessert, take 10 minutes to clear dishes or circulate among the other guests, as this gets our bodies moving and allows time to assess our hunger.
  4. Be Present. Take time to savor the food and the atmosphere. Think about the appearance, smell, flavor, and texture in each bite. Does the food bring back fond memories? Listen to the body. Assess feelings of hunger or fullness. Know that it is better to stop at a comfortable level of satiety than to feel overstuffed after cleaning an overfull plate.
  5. Avoid Distractions. Television or conversation can decrease awareness of how much you are eating. Distractions can lead to continued eating just because food is there. Enjoy the company, but don’t indulge in mindless grazing around the table. Instead, converse over a game or while taking a walk to view the holiday decorations.

With these tips you can shift your focus from indulging to gratitude! Practice mindful eating this season to enjoy the holiday to all of its fullness without overfilling your plate!

Written by: Jennifer Little, Extension Educator, Family and Consumer Sciences and Karissa Welte, Dietetic Intern, OSU Extension, Hancock County

Reviewed by: Shari Gallup, Assistant Professor, Family and Consumer Sciences, OSU Extension, Licking County

Disconnect to Reconnect: A Journey to Mental Wellness

In the last 20 years, technology has saturated almost every part of our lives including our mental health. While some forms of technology are positive, the continual exposure to smartphones, TVs, Instagram, Facebook, home security systems, tablets, and computers, can severely have an impact on your mental health.  May is Mental Health Awareness Month, and a good time to pause and consider reducing your online use to support your mental wellness.

With unlimited information at our fingertips, we can easily feel stressed, overwhelmed, and anxious, making it important to approach the use of technology with boundaries. When I first began to address my mental health, I realized I was checking my work and personal emails 24/7, even on the weekends! So, I made a promise to myself to turn off my phone on Sundays. Surprisingly, the day felt longer. I felt calmer, less overwhelmed and slept better. Looking back on my experiences, I have come to understand the importance of setting limits with my online activities to support my mental wellness.

During the month of May, consider a digital detox and try to strike a balance between your technology use and your personal wellbeing. Here are a few ideas to consider:

  • Leave your phone at home or in a separate room when you don’t need it. (when you walk).
  • Make your bedroom a phone-free zone. Start by setting a small goal (one night a week) and get used to time without a phone before bedtime.
  • Use 20-20-20 rule. Take a 20-minute break from your screen/scrolling, every 20 minutes, and if you can, take 20 steps from your phone.
  • Stay grounded and connected. Take time to disconnect from devices and connect with others in person. You could meet for coffee, go to a summer concert or take a walk with someone.
  • Avoid Zoom fatigue. Take “camera off” breaks and stand up whenever possible during long zoom meetings.

Remember, small adjustments can lead to big improvements in our mental wellbeing and overall happiness. Start small. Then, take time to notice how you feel when not online. And as always, enjoy the journey.

Written by: Shari Gallup, Assistant Professor, Family and Consumer Science Educator, Licking County, OH. gallup.1@osu.edu.

Reviewed by: Jennifer Little, Extension Educator, Family and Consumer Sciences, OSU Extension, Hancock County, OH.

Breathe, Stretch, Reset: Easy Tools to Ease Everyday Stress

man feeling stressed

In today’s fast-paced world, stress has become an unwelcome companion for many of us. Whether it’s deadlines, financial worries, or juggling the demands of daily life, stress has a sneaky way of creeping in and taking a toll on our mental and physical well-being. The good news is there are simple, effective ways to manage stress and reclaim your sense of calm. Check out a few practical strategies to relieve stress and bring more balance into your everyday life—because you deserve to feel at ease, even when life gets hectic:

Deep Breathing:

This easy tool requires no equipment and very little time, making it a great option for anytime you feel stressed, no matter where you are. You start by closing your eyes and taking a deep breath in through your nose and out through your mouth. Focus on your breath as you continue in through your nose and out through your mouth. Allow your body to relax with each exhale. This can be done for one minute, or more if time allows.

Gentle Stretching:

This is another great tool if time is short and you are feeling some stress. Release any physical tension you might be feeling by stretching your neck from side to side. Relax your shoulders and your back with gentle movements. These movements help improve circulation and reduce stiffness.

Mindful Meditation:

For this reset, sit in a comfortable position and close your eyes. Try to bring your attention to the moment, if you notice it begins to wander simply acknowledge your thoughts and return to being present. Focus on a mantra, a memory, or a saying that you love or feel inspired by to help clear your mind. Continue this with breathing and reflecting with any amount of time you have.

Hydrate and Reset:

For this reset, grab a glass of water and enjoy it while taking a few deep breaths. Even a few minutes away from distractions can help you find a moment of peace, allowing you to focus on yourself and feel less stressed.

Taking just a few moments each day to practice these simple stress-relief techniques can have a powerful impact on both your mind and body. Research shows that practices like deep breathing and meditation can lower cortisol levels, the body’s primary stress hormone, and help regulate your nervous system. Gentle stretching improves circulation and flexibility while reducing physical tension, and staying hydrated supports brain function and mood regulation. By making these small resets a part of your routine, you’re not only managing stress, but you’re also building resilience, one calming breath at a time.

woman meditating in nature

Written By:

Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension, Miami County, barton.345@osu.edu

Reviewed By:

Zoie Clay, Family and Consumer Sciences Educator, Ohio State University Extension, Lawrence County, clay.256@osu.edu

Resource:

American Psychological Association. (2024, October 24). 11 healthy ways to handle life’s stressors. American Psychological Association. https://www.apa.org/topics/stress/tips

Don’t let daylight savings get you down

Daylight Saving Time (DST) begins on Sunday, March 9, 2025, at 2 a.m., when clocks advance by one hour to maximize evening daylight. This shift can disrupt our internal clocks, leading to sleep disturbances and potential health impacts. To ease the transition, consider the following strategies:

  1. Gradually Adjust Your Sleep Schedule

In the days leading up to the time change, aim to go to bed and wake up 15–20 minutes earlier each day. This gradual shift helps your body adapt to the new schedule with minimal disruption.

sleepfoundation.org

  1. Seek Morning Sunlight Exposure

Morning light exposure aids in resetting your internal clock. On the day after the time change, spend time outdoors in natural sunlight shortly after waking. If outdoor access is limited, consider using a light therapy box.

almanac.com

  1. Maintain Consistent Bedtime Routines

Engage in relaxing activities before bedtime to signal your body that it’s time to wind down. This could include reading a book, taking a warm bath, or practicing meditation. Consistency in your pre-sleep routine reinforces healthy sleep patterns.

colorado.edu

  1. Limit Exposure to Evening Light

Reducing exposure to bright and blue light in the evening can help signal to your body that it’s time to wind down. Consider dimming lights and avoiding screens at least an hour before bedtime.

sleepfoundation.org

  1. Be Mindful of Napping

If you feel sleepy after the time change, a short nap (no more than 20 minutes) can be beneficial. However, avoid napping too close to bedtime, as it may interfere with your ability to fall asleep at night.

webmd.com

  1. Practice Good Sleep Hygiene

Maintain a comfortable sleep environment by keeping your bedroom cool, quiet, and dark. Avoid caffeine and heavy meals close to bedtime and engage in regular physical activity during the day to promote better sleep quality.

sleepfoundation.org

Implementing these tips can help mitigate the effects of the time change, promoting a smoother transition into Daylight Saving Time and supporting your overall health and well-being.

How to Prepare for the Start and end of Daylight Saving Time https://www.sleepfoundation.org/circadian-rhythm/how-to-prepare-for-daylight-saving-time

5 tips to help your body adjust to the time change

https://www.almanac.com/5-tips-help-your-body-adjust-time-change

 6 tips to help you fall back into standard time  https://www.colorado.edu/health/blog/daylight-saving-tips

Daylight Savings: Health Effects and Tips

https://www.webmd.com/sleep-disorders/spring-forward-with-sleep-tips

 Daylight Saving Time: Sleep Health & Tips https://extension.usu.edu/mentalhealth/articles/daylight-saving-time-sleep-health-and-tips.pdf

Conquer The Clutter

Physical Clutter Equals Mind Clutter

What does clutter mean to you? Everyone has their own definition of clean whether it is when they are doing laundry, tiding up the kitchen, or hygiene habits. Spring is quickly approaching, and you might be thinking about doing some deep cleaning before the sports and weekend adventures in full swing, but sometimes it might be difficult to know where to start. Set time aside that will be as uninterrupted as possible so that you do not waste your effort and can think about the spaces in your home that need the most attention. Cleaning efficiently is not only about saving time but saving money water and energy. For example, using the dishwasher to clean dishes takes 3.5 times less water than washing dishes by hand, this choice saves you time and money when possible.

Having a plan in place can help you stay on task and accomplish your goals. Making a list, going room to room will help you determine how to prioritize deep-cleaning or surface cleaning. List all the rooms that need regular cleanings such as hallways, stairways, and entryways. Rooms that are not used frequently, like a spare room can be done seasonally or as needed. Some things to remember including cleaning from top to bottom (dusting up high before vacuuming the floor), prioritize the kitchen and bathroom as they take the most time to clean. With spring right around the corner, take inventory to see what disinfectants and other cleaners you may need to keep your family safe and allergy free. As they say, practice makes perfect so the more you clean, the more confident you will become in doing what works best for you. Studies have shown that when people declutter, they are more likely to have reduced stress feel refreshed and have an improved quality of life. Challenge yourself and set a timer, spend 30 minutes cleaning up around your house and see what you can do!

Written By: Alexus Masterson, MPH, Family and Consumer Science Educator, OSU Extension, Muskingum County

Reviewed by: Lisa Barlage, Family and Consumer Sciences Educator, Ohio State University Extension, Ross County

A 2024 Winter Solstice Primer

The sun shining through snow-covered trees.

Crank up Here Comes the Sun by the Beatles, grab something warm to drink, and enjoy this quick primer on the 2024 Winter Solstice and how to celebrate this passage of time.

What is the Winter Solstice? The Winter Solstice occurs the moment the sun reaches the Tropic of Capricorn, which is the maximum tilt away from the sun. The significance of this event is that, in terms of sunlight, everyone living in the Northern Hemisphere experiences the shortest day and longest night of the year.

In meteorological terms, the Winter Solstice marks the official start of winter in the Northern Hemisphere. In Ohio, this will occur on Saturday, December 21st at 4:19 AM.

Here are four ways you and your family can observe and celebrate the Winter Solstice, indoors and outdoors:

Long winter shadows in the snow.

1. Look At Your Shadow
If it is a sunny day, go outside around noon and check your shadow on the Winter Solstice. Even better, measure your shadow and remember how long it is. You can measure your shadow on other days of the year, but it will never be as long as it is on the Winter Solstice. This is because the sun is at its lowest point in the sky and therefore, casts the longest shadows of the year. Visit this NASA link to see a beautiful image that shows how the sun moves across the sky throughout the year and creates a fascinating pattern called an analemma.

2. Attend a Winter Solstice Celebration
Many parks, nature centers, and other outdoor venues hold Winter Solstice events. For example, in southwest Ohio, Fort Ancient Earthworks and Nature Preserve holds an annual sunrise celebration. On the morning of the Winter Solstice, the sun strategically rises through a gap in the Fort Ancient earthworks. In central Ohio, the Chadwick Arboretum hosts an annual Labyrinth Walk and Conifer Tour. For events close to you, try a quick internet search to find a Winter Solstice celebration near you.

3. Read About the Winter Solstice
Make a trip to your local library to find children’s books about the Winter Solstice. Snuggle up, light a fire or a candle, drink hot cocoa, and read a book together. Some book suggestions are:

  • The Longest Night by Marion Dane Bauer
  • The Shortest Day: Celebrating the Winter Solstice by Wendy Pfeffer
  • The Solstice Badger by Robin McFadden

4. Rest and Reflect
Paying attention to nature and the four seasons is a healthy way to be mindful. It allows you to be fully present in the moment and recognize that life is about change. We change and the seasons change. Pausing to recognize the Winter Solstice connects us to the people, traditions, and memories that have come before us. The cold days and the long nights are perfect for rest, reflection, and setting your intentions for the new year and the next season of life.

Wishing you a wonderful and cheerful Winter Solstice! May the coming days bring warmth, light, and peace.

Winter Solstice Greetings

Written by: Laura Stanton, Family and Consumer Sciences Educator, Ohio State University Extension, Warren County, stanton.60@osu.edu.

Reviewed by: Heather Reister, Family and Consumer Sciences Educator, Ohio State University Extension, Butler County. 

“Fall” into Mindfulness

person enjoying fall

If you have been following for a few months now, you know I enjoy discussing topics on mental wellbeing, and today is no different. Fall weather is often very crisp, and it is sometimes accompanied by warm beams of sunshine. Take advantage of these days and make some time to go outdoors by foot, by bike, on the water, or on a quiet park bench nearby. Southeast Ohio is gorgeous in the fall and has many trails and attractions like Dillon State Park and The Wilds, which are both housed here in Muskingum County. When you go outdoors, embrace simplicity and notice the changing of the season by using your senses to observe the sights, smells and sounds that are around you.

Did you know that food heavily influences our emotions? When we “eat our emotions” we tend to find foods that comfort us and bring pleasant memories. Holidays are great examples of food feeding our brains in more ways than one. Mindfulness is a way that we can engage our bodies to be fully aware. A great way to do that is by engaging the five senses in taste, smell, sight, feel, and sound. Fall foods such as soups, pies, and turkey dinners bring multiple senses together to create mindful moments. Appreciate the smells, tastes, and textures of your favorite foods. Sit outside on a crisp fall evening and feel the warm food against the cool air and all the things you are grateful for or looking forward to.

Other fall mindfulness activities could include journaling, drawing, birdwatching, and photo walking. These experiences may allow you to see new places and try an activity you would not ordinarily choose to relieve stress and bring back balance to your life. So, this season, take time to have mindful moments wherever you are, and look forward to the changes that lie ahead!

Written by: Alexus Masterson, MPH, Family and Consumer Sciences Educator, OSU Extension Muskingum County

Reviewed by: Jenny Lobb, MPH, Family and Consumer Sciences Educator, OSU Extension Franklin County

Sources

Levin, V. (2019, October 9). Five Fall Mindfulness Exercises. Ardent Grove Foundation. https://ardentgrove.org/therapy-services/f/five-fall-mindfulness-exercises

Ontario Parks. (2023, October, 10). 5 ways to practice fall mindfulness. https://www.ontarioparks.ca/parksblog/fall-mindfulness/

Importance of Self-Care

Self care word cloud

A lot of us have probably heard the term “self-care”. Self-care is any activity that you do to take care of your mental, emotional, and physical health.  There are many benefits to self-care. Some of the key benefits include:

  • Improved physical health
  • Improved mental health
  • Improved emotional well-being
  • Increased productivity
  • Stronger relationships
  • Increased self-esteem
  • Prevention of burnout

Self-care is essential for mental health because it can reduce stress and improve mood. Self-care is also a great prevention for burnout. Practicing self-care increases your energy making you more resistant to stress.

Did you know that there are several different ways to practice self-care? A few examples of ways that you can practice self-care to improve mental health include:

  1. Physical Self-Care- taking care of your body
  2. Emotional Self-Care- expressing emotions in a healthy way
  3. Social Self-Care – nurturing relationships with friends and family.

Understanding the benefits and types of self-care, let’s look at ways to practice self-care. It can be important to set a personal goal for practicing self-care. This can include when you practice, why you want to practice, and how you will practice self-care. A few examples of self-care goals would be managing and reducing stress or taking care of your physical health.

There are several different activities that you could do to practice self-care. Mental Health First Aid shared four basic ways to start your journey.

4 Simple Self-Care Tips

  • Move more. Physical activity can help the brain cope better with stress, making it beneficial in the treatment of depression and anxiety symptoms. Walks, hikes, or runs may be easier to fit into your schedule. Studies have shown that spending time outdoors can help reduce fatigue, making it a great way to manage symptoms of depression or burnout.
  • Eat a healthy, balanced diet. Try to incorporate as many fruits, vegetables, and whole grains into your meals as you can. Other healthy choices include fatty fish, leafy greens, and nuts.
  • Prioritize sleep. Sleep has a significant impact on how you feel mentally and physically. Getting enough sleep will help regulate your mood, improve brain function, and increase your energy to help tackle the day.
  • Plan self-care and set boundaries. It’s critical to schedule regular self-care time – plan time to do something that gives you joy and helps you recharge. If you’re feeling anxious, setting boundaries can help you feel safe and comfortable in your surroundings. Learning to say no to things that cause unnecessary stress will positively impact your mental well-being.

Self-care is crucial for mental, emotional, and physical well-being and can lead to improved health, increased productivity, and stronger relationships. It can be practiced through physical, emotional, and social care and by setting personal goals. Some self-care activities include physical movement, maintaining a healthy diet, prioritizing sleep, and planning and setting boundaries for self-care time.

If you enjoyed this topic, check out these other self-care blogs, https://livehealthyosu.com/2023/09/28/self-care-for-all-of-you/

Written by: Megan Taylor, Family and Consumer Sciences/4-H Educator, Ohio State University Extension, Union County

Reviewed by: Kay Kramer, Office Associate, Ohio State University Extension, Union County

Resources:

8 areas of self care and how to practice them. Rocky Vista Health Center. (2022, October 1). https://www.rockyvistahc.com/8-areas-of-self-care-and-how-to-practice-them

Glowiak, M. (2024, January 23). What is self-care and why is it important for you?. Southern New Hampshire University. https://www.snhu.edu/about-us/newsroom/health/what-is-self-care

Kapil, R. (2022, March 14). How and why to practice self-care. Mental Health First Aid. https://www.mentalhealthfirstaid.org/2022/03/how-and-why-to-practice-self-care/

Seeking Awe in Nature

In the last two months, many people across our state and nation experienced two awe inspiring events: the total solar eclipse and the Aura Borealis. While the total solar eclipse had been on everyone’s radar for months, if not years, the Northern Lights last weekend came as a pleasant surprise to most of us. As I witnessed both events, I felt joy, wonder, excitement, and an emotion that I identify as awe. I had goosebumps and even shed some happy tears as I watched the sun disappear in April and saw colorful lights dance across the night sky last weekend.

The Northern Lights near Oregon, OH. Photo taken by Laura M. Stanton, May 10, 2024.

So, what is awe? According to Dacher Keltner, the Director at the Greater Good Science Center, awe is “the feeling we get in the presence of something vast that challenges our understanding of the world. When people feel awe, they may use other words to describe the experience, such as wonder, amazement, surprise, or transcendence.” Scientists began studying awe over 20 years ago and they believe awe offers a range of benefits including calming our nervous systems and relieving stress.

Piercarlo Valdesolo, a professor at Claremont McKenna College, explains that awe occurs when “you see something that you perhaps haven’t noticed before, and you realize there’s a lot more to it than you previously had thought. It’s almost like you’re peering into a world that you hadn’t seen before. Something is opening up to you.” The power of awe is that it makes you realize there’s something bigger or beyond yourself. In other words, it can help you get out of your own head.

Although the solar eclipse and the northern lights were significant events, awe can be found every day, in the small things. In fact, science shows that taking a moment each day to seek out awe has long-term, positive effects on your health and wellness. Here are a few tips for finding more awe in your life:

  1. If possible, seek a new location to explore.
  2. Silence your phones and electronics.
  3. Look at the world with childlike curiosity and wonder.
  4. Be present and pay attention to all your senses.
  5. Explore the moments and sights that catch your attention. Is it the landscape? Tiny patterns of light and shadow? Let your attention move from the vast to the small.
  6. Ask yourself big questions. What makes you curious? What do you want to learn or understand more?
  7. Pay attention to how you feel during and after your outing.

The next time you need a positive boost, seek awe. Remember it can be as simple as peering out your window or getting outside. For example, when I looked closely at this sunflower in my backyard, I noticed a mandala in the center. I think it is amazingly beautiful!

A close-up view of a large sunflower.

How about you? Please share your awe inspiring experiences in the natural world. Awe not only boosts our minds and bodies, but it can also boost social connections and the feeling of belonging.

To learn more about the powerful health and wellness benefits of nature, visit go.osu.edu/Nature-Matters.

Written by: Laura M. Stanton, Family and Consumer Sciences Educator, Ohio State University Extension, Warren County. Email: stanton.60@osu.edu

Reviewed by: Heather Reister, Family and Consumer Sciences Educator, Ohio State University Extension, Butler County.

Photo Credits: Laura M. Stanton.

Sources

Doucleff, M. (2021, June 29). Awe appears to be awfully beneficial. National Public Radio. https://www.npr.org/2021/06/29/1011415113/awe-appears-to-be-awfully-beneficial

Eagle, J. and Amster, M. (2023). The Power of Awe: Overcome Burnout & Anxiety, Ease Chronic Pain, Find Clarity & Purpose―In Less Than 1 Minute Per Day. Hachette Go.

The Greater Good Science Center at the University of California, Berkeley (2024). What is awe?https://greatergood.berkeley.edu/topic/awe/definition

Keltner, D. (2023). Awe: The New Science of Everyday Wonder and How It Can Transform Your Life. Penguin Press.

Keltner, D. (2023, February 14). How to take an awe walk. Mindful. https://www.mindful.org/how-to-take-an-awe-walk

National Public Radio. (2023, January 13). Transformative Power of Awe. https://www.npr.org/2023/05/06/1174476949/transformative-power-of-awe

Reynolds, G. (2020, October 1). An ‘awe walk’ might do wonders for your well-being. The New York Times. https://www.nytimes.com/2020/09/30/well/move/an-awe-walk-might-do-wonders-for-your-well-being.html

Are You a Multitasker?

Sometimes our lives become so busy that we feel we need to take on more than one task at a time to get it all done. Maybe you are helping your child with their homework, while also making dinner for the evening. Perhaps at work you are answering emails while also preparing materials for your upcoming meeting. We may multitask without even thinking about it, but what exactly is happening in our brains when we multitask and are there costs to our health and productivity?

There are a few different ways that we can multitask. Sometimes we may do two tasks at once (walking and talking) while other times we may flip back and forth between 2 or more tasks (texting a friend and reading a book). When we move between tasks, it can take a little time for your brain to switch from one task to another. This switch can be easier and quicker with simple tasks, but can take more time between complex or unfamiliar tasks. This may not seem like a big deal, but that short delay could make a huge difference in split second decisions, such as if someone was driving while talking on the phone and needed to quickly avoid a collision.

A businesswoman is multitasking in office

What can we do to help increase our focus and attention in a world where we may feel like we have to multitask?

  • Try “monotasking” – keep your focus on one task at a time. You can even set a timer for when you need to move on to your next thing. The “Pomodoro Method” recommends focusing for 25-50 minutes, then rewarding yourself with a 5-10 minute mental break after.
  • Avoid electronic distractions – turn your phone to its “do not disturb” setting or mute your emails at work for a set period of time. Just don’t forget to unmute when you are done with your task!
  • Ease up your schedule – allow for slow periods or schedule “slow days” to give your mind a break or catch up on tasks. For me, I try to make Fridays my day to catch up at work.
  • Communicate clearly with others. If you need help or are feeling over-whelmed, be sure to reach out to your family, friends, or coworkers. You can also let your loved ones know when you may be unavailable for them to reach by phone or text (such as when you are driving!).

What ways do you combat the costs of multitasking? Let us know in the comments!

Written By:  Jessica Lowe, Family and Consumer Sciences Educator, Pickaway County, Ohio State University Extension, lowe.495@osu.edu

Reviewed By:  Caitlin Mathews-Smith, Family and Consumer Sciences Educator, Guernsey County, Ohio State University Extension, mathews-smith.1@osu.edu

Resources:

American Psychological Association. (2006, March 20). Multitasking: Switching costs. American Psychological Association. https://www.apa.org/topics/research/multitasking

Cornell University. (n.d.). The perils of multitasking. Learning Strategies Center. https://lsc.cornell.edu/managing-time-and-stress/the-perils-of-multitasking/

University of Southern California. (2023, November 17). Are there benefits of multitasking?. USC Dornsife. https://appliedpsychologydegree.usc.edu/blog/benefits-of-multitasking