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.

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.

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.

You arrive at work coffee-buzzed and ready to get to business. Then sometime after lunch the caffeine wears off and the end of the work day seems further away than it did in the morning. Even if you love your job, it can tough to stay motivated and productive. Here are a couple of ways to stay on-task and focused during the day.

Do: Take regular short breaks

It may sound counterproductive to take breaks in order to be more productive. However, a quick walk around the office or chat at the water cooler helps break up the day and gives your mind a rest. No matter what, always take your lunch break to refuel for the afternoon.

Don’t: Reach for another cup of coffee

Drinking coffee in the afternoon can affect your quality of sleep, causing you to wake up feeling sluggish and drinking more and more coffee to compensate. This creates a vicious cycle of poor sleep and caffeine consumption. Studies show that the optimal time to consumer coffee is three to six hours after you wake up. If you wake up at 6:00 in the morning, drink coffee between 9 and 12, but cut yourself off in the afternoon.

Do: Create a to do list and stick to it

At the beginning of each work day, spend a few minutes creating a to do list. Assess how long each project will take and be realistic about how much time you have to complete your list. A checklist can help you remember all the little things you need to do and keep you on track throughout the day.

Don’t: Multitask

When you start a task, make sure you finish it. Do not go back and forth between different projects or try to do multiple things at once. Nobody can truly multitask and it will just leave you feeling burned out. You’ll most likely spend more time working trying to multitask than if you start and finish one item at a time.

Do: Avoid distractions

Keep your work area clear and don’t open up browsers unless you need them. You might say you’ll only check social media for five minutes, but that can easily turn into half an hour. If it helps, there are browser extensions such as Work Mode for Google Chrome that can block websites for a set amount of time. This way you won’t be tempted to check your feed or watch the most recent viral video.

Don’t: Stay late

Finishing up a project after normal work hours once in awhile is okay, but don’t make it a habit. You should have a set time where you pack up and leave everyday. You’ll be more productive and realistic about how much work you can get done in a day if you give yourself limits. If you work from home or have a flexible  schedule, make one for yourself and stick to it.

Need more help staying productive? Take Next Step Academy’s “Time Management” course!