Presented by:
Dr Sadhbh Joyce
Senior Psychologist (MAPS, AAPi), Co-Founder of Mindarma, Meditation Teacher, External Fellow, Black Dog Institute/UNSW Medicine & Health
Resources
Exploring Gathas (micro-mindfulness practise)
Short mindfulness practises with Dr Sadhbh Joyce:
- A Mindful Pause (4 mins)
- Basic Grounding (4 mins)
- A Soothing Pause (6 mins)
- Mindful Body Scan (7 mins)
To explore more practises, explore the mindfulness collection on Brainfood or download the Mindarma app:
Research
Multitasking and the Brain
- Hasan (2024). Digital multitasking and hyperactivity: unveiling the hidden costs to brain health. Ann Med Surg (Lond). 18;86(11):6371-6373. doi: 10.1097/MS9.0000000000002576.
- Madore KP, Wagner AD (2019). Multicosts of Multitasking. Cerebrum. 1;2019:cer-04-19. PMID: 32206165; PMCID: PMC7075496.
- Uncapher et al., (2016). Media multitasking and memory: Differences in working memory and long-term memory. Psychon Bull Rev 23, 483–490 (2016).
- Poljac et al. (2018) New perspectives on human multitasking. Psychological Research 82, 1–3.
- Schutten et al., (2017). I want to media multitask and I want to do it now: Individual differences in media multitasking predict delay of gratification and system-1 thinking. Cogn Res Princ Implic. 2017;2(1):8. doi: 10.1186/s41235-016-0048-x. Epub 2017 Jan 30. PMID: 28203636; PMCID: PMC5281665.
Switching Tax
- Mark, G., Gudith, D., & Klocke, U. (2008). The cost of interrupted work: More speed and stress. In CHI ’08: Proceedings of the SIGCHI Conference on Human Factors in Computing Systems (pp. 107–110). ACM.
- American Psychological Society (2006). Multitasking: Switching Costs
- Leroy, S. (2009). Why is it so hard to do my work? The challenge of attention residue when switching between work tasks. Organizational Behavior and Human Decision Processes, 109(2), 168–181.
- Small et al., (2020) Brain health consequences of digital technology use. Dialogues in Clinical Neuroscience. 2020 Jun;22(2):179-187. doi: 10.31887/DCNS.2020.22.2/gsmall. PMID: 32699518; PMCID: PMC7366948.
- Johnson, A., Dey, S., Nguyen, H., Groth, M., Joyce, S., Tan, L., Glozier, N., & Harvey, S. (2020). A review and agenda for examining how technology‑driven changes at work will impact workplace mental health and employee well‑being. Australian Journal of Management, 45(3), 402–424.
Impact of Digital Technology on Cognitive Functioning
- Kassa, S. T. (2026). Cognitive benefits and risks of digital technology engagement: A systematic review. Discover Psychology, 6(10).
- Deckker, D., & Sumanasekara, S. (2025). A systematic review of the impact of artificial intelligence, digital technology, and social media on cognitive functions. International Journal of Research and Innovation in Social Science, 9(3), 134–154.
- de Barros EC (2024). Understanding the influence of digital technology on human cognitive functions: A narrative review. IBRO Neuroscience Reports, 13(17) 415-422. doi: 10.1016/j.ibneur.2024.11.006.
- Korte (2020). The impact of the digital revolution on human brain and behavior: where do we stand?. Dialogues Clin Neurosci. 2020 Jun;22(2):101-111. doi: 10.31887/DCNS.2020.22.2/mkorte. PMID: 32699510; PMCID: PMC7366944.
Actions that May Protect Attention
- Pashler, H. (1994). Dual‑task interference in simple tasks: Data and theory. Psychological Bulletin, 116(2), 220–244.
- Ward, A. F., Duke, K., Gneezy, A., & Bos, M. W. (2017). Brain drain: The mere presence of one’s own smartphone reduces available cognitive capacity.Journal of the Association for Consumer Research, 2(2), 140–154.
- Goodwin, K. (2023). Dear Digital, We need to talk: A guilt‑free guide to taming your tech habits and thriving in a distracted world. HarperCollins.
- Wilson (2026). A Brain That Breathes: Essential habits for an overwhelming world. Murdoch Books.
- Sudre, G., et al. (2024). Spatially moving binaural beats and their effects on relaxation and attentional engagement. PLOS ONE, 19(4), e123456.
- Garcia-Argibay M, Santed MA, Reales JM. Efficacy of binaural auditory beats in cognition, anxiety, and pain perception: a meta-analysis.Psychol Res. 2019 Mar;83(2):357-372. doi: 10.1007/s00426-018-1066-8. Epub 2018 Aug 2. PMID: 30073406.
Benefits of Mindfulness
- Easdale-Cheele et al., (2026). The effects of mindfulness-based interventions on emotion regulation/dysregulation in people with mental health conditions: A systematic review and meta-analysis
- Moradi, A., Ghorbani, M., Pouladi, F. et al. The Effects of Mindfulness on Working Memory: A Systematic Review and Meta-Analysis. Mindfulness 16, 3373–3398 (2025).
- Gkintoni et al., (2025). Mindfulness-Based Cognitive Therapy in Clinical Practice: A Systematic Review of Neurocognitive Outcomes and Applications for Mental Health and Well-Being. Journal of Clinical Medicine, 14(5), 1703.
- Galante, J., Friedrich, C., Collaboration of Mindfulness Trials (CoMinT). et al (2023).. Systematic review and individual participant data meta-analysis of randomized controlled trials assessing mindfulness-based programs for mental health promotion. Nature Mental Health 1, 462–476
- Verhaeghen, P. Mindfulness as Attention Training: Meta-Analyses on the Links Between Attention Performance and Mindfulness Interventions, Long-Term Meditation Practice, and Trait Mindfulness.Mindfulness 12, 564–581
(2021).
Mindfulness and Neurodivergence
- Sultan, M. A., Nawaz, F. A., Alattar, B., Khalaf, E., Shadan, S., El‑Abiari, N., Tegginmani, S., Qasba, R. K., & Jogia, J. (2025). Assessing the impact of mindfulness programs on attention-deficit/hyperactivity disorder in children and adolescents: A systematic review. BMC Pediatrics, 25, Article 32.
- Kretschmer, C. R., Tebrizcik, B. G., & Dommett, E. J. (2022). Mindfulness interventions for attention deficit hyperactivity disorder: A systematic review and meta-analysis. Psychiatry International, 3(4), 363–399.
- Lee, C. S. C., Ma, M., Ho, H., Tsang, K., Zheng, Y., & Wu, Z. (2017). The effectiveness of mindfulness-based intervention in attention on individuals with ADHD: A systematic review. Hong Kong Journal of Occupational Therapy, 30, 33–41.
