The Multitasking Myth: Why Less is More for Your Brain

We’ve all been there. The ping of an email while you’re on a Zoom call, and suddenly you're ordering lunch, checking social media, and wondering why your brain feels like a scrambled egg. The truth is, our brains just aren’t wired for effective multitasking. Despite what we may believe, multitasking is killing our productivity—and we’ve got the research to back it up.

The Science of Why Multitasking Fails

A growing body of research debunks the myth that multitasking makes us more efficient. In fact, studies show that switching between tasks can decrease productivity by up to 40%. Each time we shift focus, the brain requires a recovery period to reorient itself, which is known as “switch cost” (Rubinstein et al., 2001). This constant refocusing drains cognitive energy, making us less effective overall. Moreover, Clifford Nass, a renowned sociologist at Stanford, discovered that habitual multitaskers struggle with filtering out irrelevant information, further slowing them down (Ophir et al., 2009).

This means that what we think is productive, like responding to emails while attending a meeting, is actually harming both tasks. It's not just that we're slower—we're also less accurate. Research from the University of Utah shows that multitasking significantly reduces our ability to retain information and complete tasks correctly (Sanbonmatsu et al., 2013).

The Attention Economy: Why We Can’t Stop

If multitasking is so bad, why do we keep doing it? The answer lies in how our world has changed. We live in an "attention economy" where notifications, apps, and digital distractions are constantly vying for our focus. Our brains are hardwired to respond to novelty, which makes it hard to resist the temptation to check that notification or respond to an email the moment it arrives.

But just because our environment has changed doesn't mean our brains have evolved to handle it. The human brain has limited capacity for conscious attention, and when we divide that attention, everything suffers. So, how can we fight back?

Top Tips to Reclaim Your Focus

1. Mono-task Like a Pro: Focus on one thing at a time. Block off chunks of time dedicated to a specific task, and give it your undivided attention. Tools like the Pomodoro Technique can help manage time by breaking your work into intervals (Cirillo, 2006).
2. Set Boundaries for Technology: Turn off notifications when working on something important. Designating "no-phone" zones or hours can help you stay on track.
3. Take Real Breaks: It’s easy to blur the lines between work and downtime. Real breaks—where you step away from all forms of work—help your brain reset and can significantly improve productivity. According to research by Berman et al. (2008), nature walks and other forms of mental rest can restore cognitive function.
4. Use Task Management Tools: Tools like Asana, Trello, or even a simple to-do list can help prioritise and manage your workload, making it easier to focus on what matters most.
5. Mindfulness and Meditation: Practicing mindfulness or short daily meditations can improve focus and decrease the mental fatigue caused by switching tasks (Zeidan et al., 2010). Over time, this can increase your brain's capacity for sustained attention.
6. Delegate and Simplify: Where possible, delegate tasks to others. Simplify your daily responsibilities by removing unnecessary tasks or combining similar tasks into one focused block of time.

Conclusion: Single-Tasking is the New Superpower

The next time you’re tempted to juggle five things at once, remember: doing one thing well is more productive—and more rewarding—than doing five things poorly. Multitasking isn’t just about managing distractions, it’s about embracing focus. By shifting our mindset from “doing more” to “doing better,” we can not only enhance our productivity but also improve our overall well-being.

As leaders, this shift in approach isn’t just personal—it’s organisational. Encouraging your team to work smarter, not harder, creates a culture of focus, quality, and effectiveness.

References:

• Rubinstein, J., Meyer, D., & Evans, J. (2001). Executive control of cognitive processes in task switching. Journal of Experimental Psychology, 27(4), 763–797.
• Ophir, E., Nass, C., & Wagner, A. D. (2009). Cognitive control in media multitaskers. Proceedings of the National Academy of Sciences, 106(37), 15583–15587.
• Sanbonmatsu, D. M., Strayer, D. L., Medeiros-Ward, N., & Watson, J. M. (2013). Who multi-tasks and why? Multi-tasking ability, perceived multi-tasking ability, and actual multi-tasking performance among undergraduates. PLoS ONE, 8(1), e54402.
• Cirillo, F. (2006). The Pomodoro Technique.
• Berman, M. G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 1207-1212.
• Zeidan, F., Johnson, S. K., Diamond, B. J., David, Z., & Goolkasian, P. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training. Consciousness and Cognition, 19(2), 597-605.