Regain Your Focus: Why You Need to Ditch Multitasking and What to Do Instead

Defeating Distractions

When you multitask, you make 50 percent more mistakes and take 50 percent longer to complete the task. So why do we continue doing it??

Whether we want to believe it or not, multitasking is a form of chronically distracting your brain.

Our brains are hardwired to detect distractions. Whether it's a sudden noise or a new email, our environment constantly bombards us with stimuli that pull our attention away from the task at hand. Research shows that, on average, people are distracted nearly 50% of the time when working. It’s honestly a miracle we get anything done.

Distractions are primarily handled by the limbic system, the brain's emotional center, which responds as quickly as possible to perceived threats or rewards. Meanwhile, the prefrontal cortex (which is responsible for focus and reasoning) is slower to “come online” and uses more resources in the brain. This dynamic means that trying to consciously ignore distractions often backfires, draining your cognitive resources and making it even harder to concentrate.

Why Multitasking Is the Enemy

Why do we feel so tired and exhausted sometimes? The culprit could be multitasking! Constantly switching back and forth between tasks wears down your prefrontal cortex and leaves you drained.

We often see multitasking as the ultimate productivity hack, but in reality, it’s a focus killer. When you multitask, you’re not doing multiple things at once but rather your brain is switching its focus between tasks rapidly. This sequential task switching slows down your work and reduces its quality. Each switch might take just a fraction of a second, but these moments add up quickly, leading to a significant drop in efficiency. It is because of this that we see both increased stress and mistakes.

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The Real Cost of Multitasking

Interruptions are not only frustrating, but they’re also costly. It can take up to 23 minutes to regain full focus after a brief distraction. Multiply that for an entire team across a 40-hour work week and those lost hours really add up.

Additionally, constant task switching, like checking emails or texting, has been shown to temporarily lower your IQ by up to 15 points, as was found by Dr. Glenn Wilson . Habitual multitaskers are more susceptible to distractions than those who rarely lose their focus. The irony of this is that people who are stuck in the loop of constant multitasking and unable to slow down are the ones who feel as though they need to strive to prove themselves. By doing more, more, MORE, they are actually shooting themselves in the foot.

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It's Not You, It’s Your Brain

No matter how much you try to eliminate external distractions, the most persistent source of interruption is often your own wandering mind. 71% of American workers have been found to be either "not engaged" or "actively disengaged" from their jobs. For those with higher education, the engagement rate is even lower. A wandering mind is associated with the brain's default mode network, which thrives on daydreaming and planning but struggles with focusing on the present moment.

Two factors can help keep your mind from drifting: happiness and cognitive control. The more enjoyable an activity, the less likely your mind is to wander. A Harvard study found that the happiest people are those who are fully engaged in what they’re doing. Sex topped the list of activities that kept people most focused. However, regardless of the activity, people were happier when they were focused rather than letting their minds wander. This suggests that finding joy in what you do can significantly boost your ability to concentrate.

Contrary to what you may think, large-scale studies conducted by famous flow icon Mihaly Csikszentmihalyi found that people are actually happier (and more focused) at work than in their free time.?

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Cultivating Mindfulness

When your thoughts start to stray despite your best efforts, cognitive control techniques can help bring your attention back. Mindfulness practices are a great tool to combat distraction and enhance focus that can be practiced virtually anywhere and at any time. Mindfulness is all about staying present; it involves observing your thoughts nonjudgmentally and gaining control over them. In addition to helping you gain control in the moment, regular mindfulness practice has been shown to physically change the brain, improving attention, emotional regulation, and even empathy.

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Strategies to Stay Focused

Remember, as with every new habit and routine, it is consistency that matters most. Not perfection.

1. EMBARK

Clear your mind and workspace before starting. A calm, organized environment will help minimize internal and external distractions. Remove potential distractions from your workspace; this could mean clearing clutter, turning off notifications, or even using noise-cancelling headphones.

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2.? ENGAGE

Make your work engaging. If a task feels mundane, try changing your work environment or adding an element of fun to keep your brain engaged. Take your calls outside, write your emails at a café, or do some drafting at the park.

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3. ESTABLISH

Set specific times during your day for deep work, where interruptions are minimized. Let your colleagues know that during this time, you are not available for non-urgent matters. Block it in your calendar, and honour that time. If you make an example, others will follow.

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4.? ELIMINATE

If you struggle to disconnect fully, eliminate the need to multitask by giving "tech breaks” a try. Work for 15 minutes, then take a break to check your devices for 5 minutes. Over time, gradually increase your focus periods.

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A TLDR rule to follow is the “20-minute rule”, coined by Clifford Nass . Focus on one task for 20 minutes before switching. This method helps maintain momentum and keeps your brain from getting overwhelmed by task-switching.?

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Overcoming Your Default Setting

Despite the pervasiveness of multitasking, it’s counterproductive and potentially dangerous. There is a reason why distracted driving is illegal! Multitasking eats way at your brain’s ability to perform at its best. Luckily, we can combat this by actively engaging in the task at hand and practicing mindfulness. Rebelling against the bombardment of things vying for your attention can be difficult at first, but in time you'll not only improve your efficiency but also reduce stress and enhance your overall well-being!

What distraction will you eliminate today to say goodbye to multitasking for good?

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