Most of us multitask without thinking about it — checking emails while on a call, scrolling through a phone while watching TV, or mentally composing a to-do list while someone is talking to us. It feels productive. According to an (APA) survey, approximately 40% of adults routinely multitask with digital devices — and it’s significantly increasing their stress while reducing their productivity. We multitask because we think it helps us get more done, but research shows it does the opposite.
Smartphones have made multitasking easier than ever, with constant switching between emails, social media, bills, and a dozen other things all at once. But new research shows that multitasking doesn’t boost efficiency — it diminishes performance and increases mental strain. The good news is that the solution is simpler than you might expect.
What Decades of Research Tell Us About Multitasking
The term “multitasking” refers to an individual’s capability to work on two/more information-processing tasks simultaneously, according to Kirschner and Bruyckere (2017).
Multitasking is more common than ever. It’s considered a productivity “hack” and is almost expected in many workplaces. If staff can get more done in the same amount of time, then they’re more productive.
What Happens in the Brain
Task-switching increases cognitive load, making it harder for the brain to focus on each task. Far from boosting productivity, it actually reduces it. This is because switching between tasks requires the brain to refocus, which leads to mental fatigue.
Imagine your brain is a browser with hundreds of tabs open. Sure, it’s easy to switch tabs. You just click. But in each tab, there’s new information, something different to do or think about.
Pretty soon, your brain is tired because we humans aren’t computers, and our brains aren’t hard-wired to switch from one tab to the next.
Impact on Work and Memory
Because of frequent tab switching, multitasking can impair memory function and the quality of work produced, even when more tasks appear to be completed.
Even computers struggle going from one task to another. If too many apps or tabs are open, the computer’s working memory starts to struggle. So do our brains.
Numerous studies in cognitive science show that multitaskers perform worse than those who focus on a single task.
Multitasking and Stress: A Vicious Cycle
Unfortunately, there is a cost to multitasking. Many of us feel more stressed, anxious, and tired, which in turn increases stress.
Increased Stress
Multitasking increases the stress hormone cortisol, which can create a cycle of stress and decreased productivity. As the studies show, multitasking is harmful because it’s mentally exhausting and increases stress levels.
If you’re feeling more stressed than normal, ask yourself, “Am I multitasking more?” This could be contributing to you feeling more stressed, anxious, and tired.
The Emotional Cost
A long-term consequence is that chronic multitasking can contribute to anxiety and burnout. Numerous studies indicate a link to mental health struggles when multitasking becomes a habit.
Like any bad habit, you need to acknowledge it first, and then try to break it. The good news is, any bad habit, once acknowledged, can be monitored, reduced, and ultimately broken.
The Systematic Review: What We’ve Learned About Multitasking
Here is what we’ve learned about various peer-reviewed academic studies into multitasking over the decades:
In the 1990s, Robert Rogers, PhD, and Stephen Monsell, D.Phil, found that “even when people had to switch completely, predictably between two tasks every two or four trials, they were still slower on task-switch than on task-repeat trials.”
They also found that “increasing the time available between trials for preparation reduced but did not eliminate the cost of switching. There are two parts to the switch cost:
- “One attributable to the time taken to adjust the mental control settings (which can be done in advance if there is time)
- “Another part due to competition, due to carry-over of the control settings from the previous trial (apparently immune to preparation).”
In other words, switching between tasks slows down our mental abilities. We may think juggling speeds up our ability to complete tasks, but the opposite is true.
Two other researchers, Renata Meuter, PhD, and Alan Allport, PhD, reported in 1999 that “if people had to name digits in their first or second language, depending on the color of the background, as one might expect, they named digits in their second language slower than in their first when the language repeated. But they were slower in their first language when the language changed.”
Again, evidence shows that switching cognitive load (in this case, using language and color) slows us down mentally.
In 2001, Joshua Rubinstein, PhD, Jeffrey Evans, PhD, and David Meyer, PhD, conducted experiments with young people in which they were asked to switch between tasks. As expected:
“For all tasks, the participants lost time when they had to switch from one task to another. Time costs were also greater when the participants switched to tasks that were relatively unfamiliar.”
In a 2003 paper, Nick Yeung, PhD, and Monsell also found there’s a significant cognitive load when people multitask. This includes trying to work out where you are in a task before jumping back in.
Task switching negatively affects focus, work output, and memory retention, leading to increased mental fatigue and stress.
The Case for Single-Tasking
Instead, we need to rethink our approach to multitasking. What’s the alternative? Single-tasks and here is why:
Single-Tasking Is Better for Your Brain and Well-Being
Single-tasking or focusing on one task at a time is much better for our productivity, energy levels, and mental well-being, according to American Psychological Association research.
The flip side of these studies is that dedicating attention to one task can improve productivity and work quality, and reduce stress.
Practical Tips for Embracing Single-Tasking
Here are some simple, actionable tips that will help you avoid multitasking in your life and work:
- Turn off notifications to reduce distractions.
- Time-blocking: Allocate specific time slots for each task.
- Focus techniques: Consider methods such as the Pomodoro Technique to maintain concentration.
- Ask yourself before starting any task: How urgent is this? If it’s not urgent or won’t make a big impact on something you’re working towards, return to it later. Focus on completing simple tasks in one go, or taking bite-sized pieces from larger goals.
Shifting to Single-Tasking: Small Changes, Real Benefits
Let’s recap. All of the studies show that multitasking:
- is bad for productivity
- is bad for our energy levels
- increases fatigue
- reduces mental load and capacity
- heightens anxiety
- contributes to burnout
- reduces our mental executive capacity (our ability to make sensible decisions)
Multitasking makes us feel more productive, but actually does the opposite. It’s a bad habit, and we’re all better off without it.
Try single-tasking for a week and see how it impacts your productivity and stress levels. Think about all of the positive changes you could experience by breaking the multitasking habit for good.
Mike Hakob
Mike Hakob, Founder and CEO of Andava.com and Formstory.io, brings over 15 years of experience in digital marketing, specializing in SEO, organic traffic strategies, and brand exposure. With a graduate degree in Management of Information Systems, Mike combines technical expertise with marketing strategy, driving measurable success for clients across various industries. He advocates for a focused, single-tasking approach to productivity, challenging the myths of multitasking in the digital age. Mike’s work blends data-driven insights with innovative strategies, making him a recognized thought leader in the SEO and digital marketing space.
Photo by BOOM 💥 Photography: https://www.pexels.com/photo/a-woman-with-her-son-sitting-at-the-table-12585755/
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