How Harmful Is Multitasking to Your Focus and Efficiency?

Multitasking feels like a superpower in our fast-paced world. You’re answering emails, planning dinner, and scrolling social media all at the same time. But is multitasking actually helping you get more done? Spoiler: Probably not.

Experts agree that while multitasking might seem productive, it usually does more harm than good. "The human brain is not designed to do two things at once," says David A. Merrill, MD, PhD, psychiatrist and director of the Pacific Brain Health Center.

Here’s what happens when you multitask, why it’s less effective than you think, and how to handle situations where it’s unavoidable.

What Happens When You Multitask

Your brain doesn’t really do two things at once; instead, it quickly switches between tasks. While this might seem efficient, it actually reduces your effectiveness at both activities.

“When you try to multitask, your brain experiences ‘dual-task costs,’ meaning it spends time switching between tasks rather than focusing on completing one,” Dr. Merrill explains.

Here’s what multitasking might cost you:

• Lower Productivity: Switching between tasks slows your progress, especially for complex or unfamiliar activities, according to the American Psychological Association (APA).

• Worse Memory: Dividing your attention makes it harder to retain new information, says Dr. Merrill. Encoding the first step to forming memories requires focus.

• Higher Stress Levels: Juggling tasks can leave you feeling overwhelmed, says Joseph Kassa, DO, neurologist at the Michigan Institute for Neurological Disorders. Constantly jumping from one task to the next keeps you in a state of mental strain.

Can Multitasking Ever Work?

For simple, routine tasks like folding laundry while watching TV your brain may handle multitasking without much trouble. But as soon as you add more complex activities, performance suffers.

Consider driving while talking on the phone: You’re steering, managing speed, and trying to stay engaged in the conversation. Even with hands-free options, multitasking in this situation leads to slower reaction times and greater risk of mistakes.

For high-stakes or intricate tasks, your brain needs to focus on one thing at a time. “When it becomes more complex, our brains are only wired to really do one thing at a time,” Dr. Kassa says.

How to Limit Multitasking’s Negative Effects

Multitasking might be unavoidable in certain situations, but you can minimize its downsides with these strategies:

1. Acknowledge Your Limits

Recognize that multitasking reduces efficiency and increases the chance of mistakes. Owning up to your limitations can help you approach tasks with more focus.

2. Block Out Time for Specific Tasks

Turn off notifications, silence your phone, and schedule time to work on one thing at a time. Batch activities like responding to emails or returning calls to limit interruptions, Dr. Merrill suggests.

3. Know When to Multitask

Save multitasking for low-stakes or routine activities, like walking while listening to a podcast. For complex tasks that require focus like a work presentation commit to doing one thing at a time.

4. Use Caffeine Strategically

Caffeine may enhance your focus and help you better manage multiple tasks, says Allison Brager, PhD, a neuroscientist. But don’t overdo it too much caffeine can lead to jitters and decreased focus.

5. Simplify the Task Load

If multitasking is unavoidable, reduce complexity where you can. For example, using a headset while driving allows you to focus more on the road and less on holding your phone.

The Bottom Line

Multitasking often feels like a necessity, but it works against how your brain is wired. Splitting your attention leads to lower productivity, reduced memory retention, and increased stress.

When possible, focus on one task at a time to work more efficiently and effectively. If you must multitask, be mindful of how you pair tasks and prioritize those that require your full attention.

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