Breaking Down the Myth of Multitasking

Multitasking may feel productive, but research shows it might not be helping you get ahead. Instead, it’s draining your focus and efficiency.

The world can feel like a constant juggling act. Emails ping. Text messages buzz. Phone calls interrupt your train of thought. And somewhere in between, you are trying to work, exercise, socialize, and maybe even relax. For many adults, trying to balance all these things can make multitasking feel like a survival skill. It’s something you need to master if you want to keep up with such a fast-moving lifestyle.

But what if the very habit that feels productive is actually slowing you down?

More and more research suggests that multitasking may not be the efficiency booster it’s often believed to be. In fact, it can reduce productivity, increase mistakes, and even affect your mental and physical health. If you have ever ended a busy day feeling drained but unsure what you actually accomplished, multitasking may be part of the reason.

Let’s take a closer look at what is really happening in your brain and find out what it takes to help you feel more productive, less stressed, and more in control.

What multitasking really is (and what it isn’t)

When most people think of multitasking, they imagine accomplishing several things at once. Perhaps you’re writing an email while listening to a meeting or juggling multiple projects throughout the day. However, research shows that your brain may not actually be performing these tasks at the same time. Instead, your brain is just rapidly switching from one task to another.

This switching happens quickly, but it is not seamless. Each time your attention moves from one task to another, your brain must pause, reorient, and reload the information needed for the new task. Scientists call this the “switch cost .”

Even small switches, like glancing at a text message on your phone, can interrupt your focus. That small break in focus makes it harder to fully re-engage. Over time, these interruptions add up. Your productivity may end up taking a hit. Unlike computers, which can actually perform many tasks at once, the human brain has to switch back and forth.

The productivity myth 

Multitasking often feels productive because you always have something in the works. You’re busy! You’re getting things done! But are you really getting things done? Unfortunately, feeling busy does not necessarily mean you’re being productive.

So why do so many people still believe in the benefits of multitasking? The answer lies in how your brain responds to stimulation.

Switching tasks triggers a small burst of dopamine. That’s the brain chemical linked with rewards. This creates a sense of accomplishment—even if you’re not making real progress.

The downside of multitasking

Studies show that switching between tasks can slow you down. It can also increase the chance of errors. And the more complex the tasks you’re working on, the more time is lost switching back and forth.

This happens because your brain hits a cognitive bottleneck. As mentioned, your brain can only process one complex task at a time. So, each time it switches focus, your attention is divided. You may need to re-read, re-think, or completely redo your work.

In the end, multitasking can lead to slower completion times, lower quality work, and more mistakes. It can also leave you feeling mentally drained.

Multitasking isn’t always ineffective

Not every task you work on requires total and committed focus. There are instances when multitasking can be pretty effective, especially if one of the tasks is automatic or routine for you. The key is that the tasks shouldn’t require the same level of mental effort. For instance, folding laundry while watching TV or jogging while listening to a podcast are effective ways to multitask.

The problems related to the switch cost arise when you try to combine tasks that need your focus, like trying to present a meeting while writing a text message. And when you combine texting with driving, the problems become even clearer. There’s a reason why it’s illegal to text and drive in most states. Some may think of it as “multitasking,” but the police are more likely to call it “distracted driving .”

Those types of situations compete for your mental resources. And that’s going to lead to weaker mental performance.

Practical ways to keep your focus

You might argue that you multitask not because you want to but rather because you need to. And that makes sense. It’s a busy world, and you probably have more to do in a day than you have hours in that day. So here are 6 simple tips to help you regain control of your attention:

1. Use time blocks. Set aside a specific amount of time for a project you’re working on. Be sure to use that 30-minute chunk of time (or however long you set) for a single task. Try not to get distracted by other tasks during that block.

2. Limit notifications. Your phone, tablet, and computer are all vying for your time by sending you notifications. Set digital boundaries and switch off the less crucial notices during your working hours. This can help you resist the urge to answer every email or text message right away.

3. Group similar tasks together. When it’s time to make phone calls, write emails, or send texts, work on those in batches.

4. Set up a “return plan.” You won’t always be able to avoid multitasking. If you’re pulled away from the task you’re working on, note where you left off or set a reminder. When you’re ready, you can jump right back in.

5. Prioritize your tasks. Remember, not all tasks are created equal. Pick one or 2 of the day’s most important items and put them at the top of your list. Finishing these can help give you a better feeling of progress.

6. Take time for breaks. Build in short breaks between your tasks to help your brain reset before starting something new.

While multitasking can work in certain low-demand situations, it often comes at a cost in situations that need true focus. The quality and efficiency of your work go down when you try to do many things at once.

In a world that rewards being busy, choosing to focus on one task at a time may not seem like the norm. But it might just be the smarter, more effective choice.

Thanks for reading this article!

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References

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Lewis-Peacock, J. A., & Norman, K. A. (2014). Competition between items in working memory leads to forgetting. Nature Communications, 5, Article 5768. https://doi.org/10.1038/ncomms6768

McGrath, K., & Braunagel, L. (2024, April 16). The ‘switch cost’ of multitasking. Wake Forest University News. https://news.wfu.edu/2024/04/16/the-switch-cost-of-multitasking/

National Highway Traffic Safety Administration. (n.d.). Distracted driving. https://www.nhtsa.gov/risky-driving/distracted-driving

Ophir, E., Nass, C., & Wagner, A. D. (2009). Cognitive control in media multitaskers. Proceedings of the National Academy of Sciences, 106(37), 15583–15587. https://doi.org/10.1073/pnas.0903620106

Uncapher, M. R., & Wagner, A. D. (2018). Minds and brains of media multitaskers: Current findings and future directions. Proceedings of the National Academy of Sciences, 115(40), 9889–9896. https://doi.org/10.1073/pnas.1611612115

Weis, P. P., & Kunde, W. (2024). Switching between different cognitive strategies induces switch costs as evidenced by switches between manual and mental object rotation. Scientific Reports, 14(1), Article 6217. https://doi.org/10.1038/s41598-024-56836-2 

  
This article was written by Jason Nielsen, edited by Keleigh Somes, and clinically reviewed by Elizabeth Thompson, MPH, RDN, on July 1, 2026.