You probably think you’re a multitasking master; we all do to some extent. Right now, you’re probably reading this post, finishing up a text to your roommate and jamming to some tunes, all while contemplating what you’re making for dinner tonight. The truth is, multitasking actually makes you less productive… significantly less productive.

The term multitasking first appeared in the 1960’s as a term to describe computer functions, not people. The word was created to describe a computer’s ability to quickly perform many tasks at once. Multiple tasks sharing one resource — the CPU. However, the term has since been taken on to mean multiple tasks being completed at the same time by one resource — a person.

Unlike a computer, the human brain cannot process multiple tasks quickly. Every time you switch between tasks or thoughts, it takes your brain seconds to minutes to refocus and actually complete the task. Some research suggests that avid multitaskers actually lose up to 40 percent of their productivity each day attempting to multitask.

Multitasking during meetings or conversations is especially unproductive, even rude. If you’re checking your email or social media accounts during a call or meeting, then you aren’t giving the person speaking your full attention. You’ll likely miss important facts and find yourself lost.

Having trouble breaking your multitasking habit? It may not be entirely your fault. When we multitask, the hormones cortisol and adrenaline are released, which overstimulate the brain and cause fuzzy thinking. This overstimulation occurs every time you finish reading a post, sending a text, etc. Your brain then rewards this overstimulation by releasing endorphins. This creates a feedback loop where you become unfocused and then rewarded. Essentially, your brain becomes addicted to multitasking.

Want to kick the habit? Try using a productivity technique that forces you focus on one task at a time. Maybe try the Pomodoro Technique (featured here) or maybe a simple to-do list to keep you on track. Better yet, take the Next Step Academy course on time management to remind you that you can do it all — just not all at once.

Many people use the new year to facilitate change in their lives. Whether you want to find a new position or move your way up the ladder, here are three goals you should be setting in 2017 to make those changes a reality.

Prioritize networking. Now is the perfect time to connect with people in your professional network. Who you know is going to be important when trying to establish and build your career. Ask business acquaintances out to coffee (quick, before peppermint mochas go away!) or use sites like Meetup.com to look for local professional events you can attend.

Polish up your resume. Make sure your experiences and skills are up to date on your resume. Also make sure you revamp your LinkedIn profile as well. Keeping these polished will make you more marketable to outside opportunities. If you’re considering a career change this year, you may also want to brush up on your interview skills.

Learn something new. Use the new year to learn a new skill which you can add to your newly polished resume. Maybe you’ve always wanted to learn how to build a website or you’ve had a lingering interest in photography. Whatever you’re interested in, find a class or a book that can help you accelerate your career.

You’ve been tasked with giving a speech to a large audience and you want to make sure it’s memorable. Here are several writing techniques you can implement to give your speech flair and get the point across.

Epiphora. This is the use of repetition at the end of successive clauses or phrases. Using epiphora is a great way to emphasize a specific point and amplify an important idea. A famous example of epiphora you may be familiar with is from Abraham Lincoln’s Gettysburg Address.

“… that this nation, under God, shall have a new birth of freedom—and that government of the people,
by the people,
for the people,
shall not perish from the earth.”

Lincoln repeats “the people” three times to reinforce the idea that the government is not an abstract idea, but an institution interconnected with the people it governs.

Anaphora. Like epiphora, anaphora uses repetition except at the beginning of a clause or phrase with the same goal of reinforcing a point or idea. Martin Luther King Jr. used anaphora at a rally in Yazoo City, Mississippi.

“I’m tired of war and conflict in the world.
I’m tired of shooting.
I’m tired of selfishness.
I’m tired of evil.”

Chiasmus. If you’ve heard the phrase “when the going gets tough, the tough get going” then you should already have a pretty good understanding of chiasmus. Chiasmus is the repetition of two words or phrases in a successive clause but in the reverse order. Chiasmus is a catchy technique and has been used in famous speeches such as John F. Kennedy’s inaugural address.

“Ask not what your country can do for you
— ask what you can do for your country.”

Trying to sharpen your speech writing? Take Next Step Academy’s NEW course “Developing Public Speaking Skills“

Before you can officially enjoy the holiday season, you have to get through the dreaded finals week. Whether you’re cramming in the last bit of studying or frantically finishing a report, stress levels tend to rise at the end of the semester. Make sure you are taking care of both your physical and mental health during finals. Here are four tips for getting through finals and preventing burnout.

Snack smart. It’s tempting to reach for energy drinks and potato chips during late night work sessions. However, a high caffeine and sugar intake will actually cause you to burn out faster and junk food can make you feel bloated and sluggish. Instead, choose healthier alternatives to boost your energy. You can drink caffeine, but choose something like tea that provides a much lower dose than coffee or energy drinks. As for snacks, fruit and nuts will fill you up and give you a positive energy boost.

Take breaks. Working non-stop until you pass out at your desk isn’t healthy for your physical or mental health. Make sure you take frequent breaks to nap, shower or watch an episode of your favorite Netflix show (but just one episode!) If it helps, find a time management technique to provide yourself with some structure. Time management methods such as the Pomodoro Technique emphasize frequent short breaks and intermittent long breaks to keep yourself refreshed and productive during your work session.

With the Pomodoro Technique, you work for a solid 25 minutes, then take a short 5-minute break. After doing this four times, you take a longer break instead, typically 15-45 minutes. So essentially you work for 2 hours, with short intermittent breaks, before taking a longer break.

Get enough sleep. I’m not going to lie, I’ve pulled my fair share of all-nighters. But ultimately, this is the worst thing you can do during finals week. If you study all night, it’s likely your fatigued mind isn’t going to retain any of the information anyway. A good sleep the night before an exam is going to more beneficial than those extra hours of re-reading notes.

Stay off social. Checking your feed during a scheduled break is fine, but don’t leave your social media accounts open when you’re trying to work. The temptation of checking your recent notifications will split your focus and distract you from your work. You may say you’ll only check one post, but that can easily turn into an hour of wasted time scrolling through your feed. Resist the temptation by simply closing the pages when it’s time to work.

Law enforcement officers play an important role in society as public servants, dedicated to protecting the citizens in their communities. A person in law enforcement needs to understand the law and have a strong desire to make positive changes in the lives of those around them. This career can be physically demanding and dangerous. People in this field need to willing to give up their own rights to secure the rights of those they vow to protect.

Education

An associates degree in law enforcement or criminal justice will provide you with the necessary foundation for a career as a law enforcement officer. This will take two years on average to complete and will cover the basics of law and public safety.

Most police departments require applicants to hold a college degree, but this isn’t always the case. If you aren’t sure you want to dedicate two years to an associate’s degree, there are other options. Many institutions offer a diploma or certification program in criminal justice that cover the essentials and can be enough to grant you a position in the field, along with proper experience.

After college, applicants attend a training academy where they learn about local and federal laws, civil rights and ethics. Applicants also receive training for patrol, traffic control, self-defense, first aid and emergency response.

Career

The primary duties of law enforcement officer is to enforce laws and keep the public safe. A typical work day for a police officer includes patrols, traffic stops and responding to emergency calls.

The demand and duties of a law enforcement officer will vary depending on if they work at the local, state or federal level. There is also the opportunity to work in a different crime departments, such as narcotics, or special units, such as canine or SWAT.

Salary and Job Outlook

The average salary for police officers and detectives was $60,270 per year in 2014. The field is expected to grow by 4 percent over the next decade.

You can learn more about this career path and related fields with Next Step Academy’s “Careers in Criminal Justice” course!

Most people, at the beginning of their careers, set goals for the future. This could be a series of promotions, working towards a specific company or even starting your own business. The reality is you probably can’t achieve those goals by simply showing up and working the daily 9-5 grind.  You’ll need to put in a little extra effort to make them a reality.

Here are 3 ways you can invest in your career to ensure future development:

Take on more projects. There are many benefits to taking on extra work. First, it will impress your superiors. Taking on extra projects will demonstrate your commitment to the field and to the company. Second, it will give you more experience. More work means you are spending more time developing your skills and improving your professional potential. Additionally, consider freelance work, if possible, to gain both experience and new contacts.

Seek out development opportunities. This can come in many forms including  networking events, conferences relating to your field or internal training programs offered by your company. You can take courses that improve your professional development. Learn HTML to increase your marketable abilities or take online courses like the ones offered by Next Step Academy. Anything that can expand your knowledge and give you an edge in the field.

Request feedback. While initially asking for feedback can be uncomfortable, it can be one of the best ways to improve and invest in your professional development. Ask your boss how they think you are doing in your current position. Ask about your strengths and possible shortcomings. You may also want to inform them of your goals and ask what it would take for you to achieve them.

There are plenty of ways to develop your professional potential. Learn more with Next Step Academy’s course “Realizing Your Professional Potential“!

Speech pathologists work with patients to diagnose and treat communication disorders. These disorders can include stuttering, social communication disorders, auditory processing disorders and swallowing disorders. They do important work to treat disorders affecting people of all ages.

Education

A master’s degree in speech pathology is the minimum requirement to become a speech pathologist. An undergraduate degree in biological sciences, physical sciences or behavioral sciences is the best way to prepare yourself for a master’s degree in speech pathology. A master’s degree will typically take you an additional two years to complete after your undergraduate degree.

Over the course of your master’s, you can expect to take classes in speech science, audiology and communication disorders. You will also be required to complete a certain number of clinical hours.

If you wish to become a speech pathology professor or researcher in the future, then you should consider completing a doctorate. A doctorate in speech pathology takes most people another four years to complete after graduate school. Your doctorate will comprise mostly of independent research and a dissertation.

Career

A speech pathologist diagnoses speech disorders and provides treatment. This often involves ongoing therapy with patients. Speech pathologists also need to be able to teach patients’ family members therapeutic techniques to be used at home in order to further help the patient. For patients with severe disorders, a speech pathologist can provide the patient with alternative communication systems. Some speech pathologists will also work with people without a diagnosed speech disorder, but who want to enhance their communication skills.

Salary and Job Outlook

On average, speech pathologists earn $69,870 per year, or $33.59 per hour as of 2012 according to the Bureau of Labor Statistics. The field is expected to grow by 19 percent over the next decade.

For more information on this career path, take Next Step Academy’s “Careers in Speech Pathology” course!

Are you losing focus during the day and finding it hard to stay on task? All you need is 18 minutes set aside throughout the day to get back on track according to Peter Bregman, the CEO of Bregman Partners and author of 18 Minutes: Find Your Focus, Master Distraction, and Get the Right Things Done.

Here’s how to use this technique and get things done:

Take 5 minutes in the morning to get organized. This is your time to sit down and think about what you need to get done during the day. The key is to be realistic about what you can accomplish and what will make the day successful. Make a to-do list, then put those into a calendar or daily schedule you can follow.

Check in once an hour for a whole minute. Set an alarm every hour throughout the work day and take a minute to refocus. Have you been productive throughout the past hour? Are you on track to finish your daily to-do list? Taking a moment to breathe and evaluate the time you’ve worked so far can help you get back on track and prevents you from getting lost in the eight-hour work day.

Take 5 minutes in the evening to evaluate. Turn off your computer and put your work away, then review how the day went. Reflect on how you feel, what you learned and whether you finished everything that needed to get done. This reflection period can be helpful the next morning to be more realistic about can and cannot get done in a single day.

Need a little more help managing the work day? Next Step Academy has you covered with our “Time Management” course.

In less than a week, the people of the United States will choose a new commander in chief. Whether you’ve already decided who to vote for or if you’re still undecided, it’s important to utilize your critical thinking skills during this election. Here are some tips for exercising those skills before you decide who to vote for on Tuesday.

Decide what issues matter most to you. It may be helpful to make a list of issues and rank them from most important to least important. Next, research each candidate’s position on those issues. This should help you objectively see which candidate is more closely aligned with the issues that matter most to you, regardless of party.

Fact check and evaluate sources. You shouldn’t take everything you hear or read about a candidate at face value. If you find a piece of information that could influence your vote, make sure you perform your own fact check. This also means you need to evaluate the credibility of your source. Consider whether the source comes from a reputable organization and whether the author is biased one way or the other.

Investigate the past. Candidates make a lot of promises during a campaign. If you want to know the likelihood that the candidate will follow through on their promises, look at the candidate’s past. Has the candidate maintained their position on issues or do they flip-flop? How has the candidate voted in the past? Who has the candidate supported or endorsed?

Check your emotions. There’s nothing wrong with being passionate or having a gut feeling, but make sure you don’t rely solely on your emotions. Election campaigns use emotional appeals to make you like one candidate and mistrust another. However, you shouldn’t base your vote on candidate likeability. Don’t become susceptible to confirmation bias. Seek out information from both sides and make sure you are informed before making your final decision.

For more ways to develop your critical thinking skills, take Next Step Academy’s NEW “Introduction to Critical Thinking” course!

Crime Scene Decontamination. Shows like “CSI” or “Bones” give us a glimpse into the horrors of crime scenes. What they don’t show you are the people who clean up when the investigation is done. A crime scene decontamination technician specializes in removing splatter and hazardous material after accidents and crimes. If you have the stomach for it, this can be a stable career choice.

Forensic Entomologist. Nothing creeps or crawls more than insects. A forensic entomologist studies all things slimy and crawly, looking at life cycles, morphology, population size and genetics to gather evidence in murder cases. Get ready to carve up cadavers and spend a lot of time around maggots.

Mortuary Science and Embalming. A mortician is in charge of preparing bodies for burial, which starts with embalming and can also involve facial reconstruction so the deceased appears the way they did in life. This spooky career also involves the most compassion. A mortician is also responsible for comforting the grieving family and making the funeral process as easy as possible.

Forensic Psychiatry. This is one of the spookier careers on this list. The concept of “Silence of the Lambs” comes to mind, where there is no ghoul or monster, just a man. A forensic psychiatrist is tasked with exploring the criminal mind and understanding why some people do horrific things. They evaluate criminals and provide treatment to those who need it.

Mining. If you’re claustrophobic or afraid of the dark, stay away from this career. There are few worse places to be for someone scared of tight, dark spaces than a narrow mine shaft. That combined with reminders that you could potentially be trapped (remember the 33 miners in Chile?) definitely qualifies this career to be on the spooky list.  

Bomb Squad Technician. While police departments are using robots for bomb disposal at an increasing rate, there are still plenty of instances where a bomb squad technician is needed. This career requires courage, a steady hand and the ability to overcome thanatophobia (the fear of death itself) — a fear shared by just about everyone. This can be a very noble profession, but definitely a scary one.

Field Epidemiologist. In my opinion, this is the creepiest job on the list. Epidemiologist study microorganisms, bacteria and viruses. Field epidemiologists are often employed by the CDC to go to “hot zones” to study outbreaks and prevent them from becoming a full-blown pandemic. Wearing little more than a hazmat suit, an epidemiologist gets close to bodily fluids, germs and dead bodies on a regular basis. Nothing is scarier than being attacked by something you can’t see and the threat of a biological apocalypse.  

Happy Halloween!

Interested in one of these creepy careers? Here are some courses that can help you get started:

Careers in Criminal Justice

Careers in Social Work

Careers in Psychology

U.S. Military