Why Multitasking Doesn't Work: The Science of Task Switching and How to Focus on One Thing

You're answering an email, half-listening to a meeting, keeping an eye on the group chat and mentally planning dinner. It feels so productive. It feels like you're getting four things done at once, like some kind of efficiency wizard.

Here's the uncomfortable truth: you're probably doing all four worse, and more slowly, than you would one at a time. And you're likely to end the day more frazzled, too.

Multitasking is one of the most widely believed productivity myths there is. The good news is that once you understand what's really going on in your brain, it's surprisingly easy to work with your attention instead of against it. Here's the science, and what to do instead.

What is multitasking, really?

When most people say multitasking, they mean doing two or more things at the same time. For tasks that need real thought, though, your brain doesn't actually do them simultaneously. It switches between them, rapidly. Psychologists call this task switching.

Your brain has a limited spotlight of attention. You can move it quickly, but you can't shine it on two demanding tasks at once.

The hidden cost of task switching

Every switch has a cost. Your brain has to drop one set of rules ("I'm writing a formal email") and load another ("I'm following this budget discussion"). Each switch takes a moment, and that moment adds up.

Research by psychologists Joshua Rubinstein, David Meyer and Jeffrey Evans, published in 2001, found that people lost time every time they switched between tasks, and the losses grew with the complexity of the tasks. The American Psychological Association, summarizing this work, notes that these small mental blocks from switching can cost as much as 40% of someone's productive time.

Attention residue

There's another hidden cost. Business professor Sophie Leroy coined the term attention residue to describe how part of your attention lingers on the previous task after you switch. If you check email in the middle of writing a report, part of your mind is still on the email when you go back. Your performance on the report suffers.

Getting back on track takes a long time

Research by Gloria Mark at the University of California, Irvine, found that after an interruption, it took workers an average of about 23 minutes to get back to the original task, often because they did other things in between.

Your attention span is shrinking (on screens, at least)

Mark has spent years tracking how people use computers at work. In her book Attention Span, she reports that the average time people spent on any one screen before switching dropped from about two and a half minutes in 2004 to around 47 seconds in more recent studies. That constant switching is linked with higher stress.

What about people who are great at multitasking?

Most people who think they're great multitaskers aren't. In fact, research suggests confidence in your multitasking ability may be a warning sign.

In a 2010 study at the University of Utah, researchers Jason Watson and David Strayer had people drive in a simulator while doing a demanding memory and math task. Only about 2.5% performed just as well on both together as on each alone. The researchers called them "supertaskers." The odds are you're not one of them. Neither is almost anyone you know.

Heavy media multitaskers struggle more

In a 2009 study from Stanford, Eyal Ophir, Clifford Nass and Anthony Wagner compared people who frequently juggled several media streams at once (like texting, browsing and watching TV) with light media multitaskers. The heavy multitaskers were actually worse at filtering out irrelevant information and switching between tasks. Constant multitasking may train us to be more distractible, not less.

Is multitasking ever okay?

Yes. Combining two things works when at least one of them is automatic:

• Walking and talking
• Folding laundry and listening to a podcast
• Cooking a familiar recipe and chatting
• Stretching while watching TV

The trouble starts when both tasks need active thinking, such as reading and listening, writing and talking, or driving in heavy traffic and texting. Two language-based tasks clash especially badly, which is why it's so hard to read an email while someone talks to you.

Multitasking and driving: the dangerous one

Texting while driving is the extreme case. It's dangerous and illegal in most US states. Research by David Strayer has also found that hands-free phone calls still distract drivers, because the conversation pulls attention away from the road. Put the phone on do not disturb while you drive.

How phones and notifications hijack attention

Every buzz, ping and banner is an invitation to switch. Even when you don't pick it up, a notification can break your concentration. Some research suggests that simply having your phone visible on the desk can drain attention, as part of your brain stays on alert for it.

Our guide to brain rot and attention span goes deeper into how constant digital input affects focus.

Signs you're multitasking too much

• You often get to the end of the day feeling busy but unsure what you finished
• You reread emails or pages because you didn't take them in the first time
• You make small, careless mistakes more often than usual
• You forget what someone just said to you
• You feel restless or anxious when you're doing just one thing
• You have dozens of browser tabs open, all "in progress"
• You check your phone during conversations, meals and movies without noticing

If several of those ring true, your attention is probably being stretched thin. The good news is that focus responds quickly to practice.

The rise of monotasking

Pushback against constant switching has a name: monotasking. It's the deliberate practice of doing one thing at a time with full attention, whether that's eating a meal without a screen, reading a long article from start to finish or having a phone-free conversation. Many people find it feels surprisingly calming, almost like a form of mindfulness. See what is mindfulness.

How to single-task: 10 practical tips

1. Batch the shallow stuff

Check email and messages at set times, say three times a day, instead of constantly. Close the tab in between.

2. One screen, one task

Close everything you don't need for the current task: tabs, apps, windows.

3. Put your phone out of sight

Another room is best. At minimum, face down with notifications off. Use do not disturb or focus modes.

4. Use time blocks

Give one task a fixed block of time. The Pomodoro Technique is a simple way to do it: 25 minutes on, 5 off.

5. Write down the interruptions

When a thought pops up ("I need to call the dentist"), jot it on a list and go back to what you were doing. You won't forget it, and you won't lose your place.

6. Park it properly before switching

If you have to switch, take ten seconds to write down where you were and what's next. Coming back is much faster, and it reduces attention residue.

7. Turn off non-essential notifications

Keep only the ones from real people who might need you urgently.

8. Protect deep work time

Block focused time in your calendar, and treat it like a meeting.

9. Single-task in conversations

When someone's talking to you, close the laptop and look at them. It's kinder and you'll actually remember what they said. See active listening.

10. Do one thing at a time, even on your days off

Watch a movie without scrolling. Eat a meal without a screen. It's a surprisingly restful habit.

Multitasking at home and with kids

Parents are often the ultimate multitaskers by necessity. You can't always single-task when a toddler needs you. But you can reduce unnecessary switching: batch chores, keep your phone away during family meals and give your full attention for short bursts of play or conversation. Ten minutes of focused attention often satisfies kids more than an hour of distracted presence.

The payoff of single-tasking

Single-tasking feels slower at first, especially if you're used to constant switching. Give it a week. Most people find they finish more, make fewer mistakes, remember more and end the day a little less frazzled. It's one of the simplest upgrades for your intellectual and occupational wellness.

Frequently asked questions about multitasking

Are women better at multitasking than men?

Despite the popular stereotype, research hasn't found consistent, meaningful differences. Both suffer from switching costs.

Can you train yourself to multitask better?

Practice can make specific task combinations smoother, but it doesn't remove the basic limits of attention for demanding tasks.

Does listening to music count as multitasking?

Instrumental music during simple tasks is usually fine. Songs with lyrics can interfere with reading and writing. See music and mental health.

One task at a time: next up, our free wellness wheel quiz. It takes about two minutes.