Multitasking is overwhelming. If you’ve ever felt this way, you’re not imagining it. Your brain is literally telling you that it can’t handle what you’re asking it to do.

The myth of multitasking

If you’ve ever struggled while trying to multitask, this is normal because our brains are not made to focus on several things at a time. Despite what we’ve been told about the importance of multitasking in the modern workplace, our brains are designed for focused, sequential work.

In fact, when we think we are multitasking we are actually task-switching, rapidly switching between one task and another. This has been shown to give worse results on tasks when compared to monotasking.

This is a crucial distinction that most people miss. You’re not doing multiple things at once. You’re doing one thing, then another, then back to the first, over and over again. Each switch comes with a cognitive cost.

The cognitive cost of task-switching

Every time you switch from one task to another, your brain has to:

• Disengage from the current task
• Load the context for the new task
• Reorient your attention
• Rebuild your mental model

This process takes time and energy. Research shows that it can take anywhere from 15 minutes to several hours to fully regain focus after a significant interruption.

The more you switch, the more time you lose. What feels like productive multitasking is actually a series of expensive context switches that leave you exhausted and less effective.

The hidden damage of constant multitasking

Even worse, constant attempts to multitask will train your brain to work this way and it will lose its ability to focus deeply on one thing.

This is perhaps the most insidious aspect of multitasking. You’re not just being less productive today. You’re damaging your ability to be productive in the future.

When you constantly switch between tasks, you’re training your brain to expect interruptions. You’re teaching it that deep focus isn’t necessary, that it’s okay to be distracted, that sustained attention isn’t valuable.

Over time, this creates a vicious cycle:

• You can’t focus deeply because you’re used to switching
• Because you can’t focus, you try to multitask more
• More multitasking further damages your ability to focus
• The cycle continues until deep focus becomes almost impossible

The impact on mindfulness and presence

Finally, trying to multitask will make you less able to be mindful and present in the moment. Mindfulness has been shown to help people manage anxiety, depression and even chronic pain so it is also an important skill to practice.

Mindfulness is essentially the opposite of multitasking. It’s the ability to focus your attention on one thing at a time, to be fully present with whatever you’re doing, to notice your thoughts and feelings without being carried away by them.

When you’re constantly switching between tasks, you’re training your brain to be scattered and distracted. You’re making it harder to be mindful, which makes it harder to manage stress, anxiety, and other mental health challenges.

The benefits of mindfulness are well-documented:

• Reduced stress and anxiety
• Better emotional regulation
• Improved focus and concentration
• Enhanced creativity and problem-solving
• Better relationships and communication
• Improved physical health

By damaging your ability to be mindful, multitasking is undermining your mental health and well-being.

The science behind monotasking

Research consistently shows that monotasking (focusing on one thing at a time) is more effective than multitasking:

Productivity studies: People who focus on one task at a time complete work faster and with fewer errors than those who try to multitask.

Quality studies: Work done with focused attention is consistently higher quality than work done while switching between tasks.

Memory studies: Information learned while focused is retained better than information learned while distracted.

Creativity studies: Deep, focused work produces more creative and innovative solutions than scattered, interrupted work.

The evidence is clear: if you want to do your best work, you need to do one thing at a time.

How to break the multitasking habit

Experiment this week, instead of trying to multitask, work on one thing at a time and see how it goes!

Here’s how to start:

1. Choose your most important task: Pick the one thing that will make the biggest difference today. This is your priority.

2. Eliminate distractions: Put your phone in another room, close unnecessary browser tabs, turn off notifications, and create a focused environment.

3. Set a timer: Start with 25 minutes of focused work. This is enough time to get into a flow state but not so long that it feels overwhelming.

4. Work on only that task: Don’t check email, don’t answer messages, don’t switch to other projects. Just work on this one thing.

5. Take a break: When the timer ends, take a 5-minute break. Then either continue with the same task or move to your next priority.

6. Notice the difference: Pay attention to how you feel, how much you accomplish, and the quality of your work.

Creating a monotasking environment

Your environment plays a huge role in your ability to focus. Here’s how to set it up for success:

Physical environment:

• Clear your workspace of unnecessary items
• Have everything you need for your current task within reach
• Create visual boundaries that signal “focus time”
• Use noise-canceling headphones if needed

Digital environment:

• Close all applications except the one you’re using
• Turn off all notifications
• Use full-screen mode when possible
• Block distracting websites during focus time

Mental environment:

• Have a clear plan for what you’re working on
• Know when you’ll be done
• Have a place to capture thoughts that come up (so you don’t lose them)
• Trust that other tasks will get their turn

The benefits you’ll experience

When you switch from multitasking to monotasking, you’ll notice several positive changes:

Better quality work: You’ll make fewer mistakes and produce higher-quality output.

Faster completion: You’ll finish tasks more quickly because you’re not losing time to context switching.

Less stress: You’ll feel less overwhelmed and more in control of your work.

More satisfaction: You’ll feel more accomplished and proud of what you’ve done.

Better relationships: You’ll be more present in conversations and interactions.

Improved creativity: You’ll have space for ideas to develop and connections to form.

Better sleep: You’ll be less wired and more able to relax at the end of the day.

Common objections and how to overcome them

“I have too much to do to focus on one thing at a time.” Actually, you’ll get more done when you focus on one thing at a time. The time you “save” by multitasking is lost to context switching and lower quality work.

“My job requires me to multitask.” Most jobs don’t actually require true multitasking. They require you to switch between tasks efficiently. You can do this better when you’re not trying to do multiple things simultaneously.

“I’ll miss important messages or opportunities.” Set specific times to check messages and handle interruptions. Most things can wait 25 minutes. If something is truly urgent, people will find a way to reach you.

“I’m more productive when I multitask.” This is a common belief, but research shows it’s not true. You might feel more productive, but you’re actually getting less done with lower quality.

The mindfulness connection

Monotasking is essentially mindfulness in action. When you focus on one thing at a time, you’re practicing the same skills that mindfulness meditation develops:

Present-moment awareness: Being fully engaged with what you’re doing right now.

Non-judgmental attention: Noticing when your mind wanders and gently bringing it back.

Single-pointed focus: Directing your attention to one object or task.

By practicing monotasking, you’re building your mindfulness muscles. This will help you in all areas of your life, not just your work.

The bottom line

Multitasking is overwhelming because it goes against how your brain is designed to work. It’s like trying to drive a car with one foot on the gas and one foot on the brake at the same time.

The solution is simple: do one thing at a time. Focus your full attention on whatever you’re doing, complete it, then move to the next thing.

Start small. Try focusing on one task for just 25 minutes today. Notice how it feels. Notice how much you accomplish. Notice the quality of your work.

Be patient with yourself. Breaking the multitasking habit takes time. Your brain has been trained to switch constantly, and it will take practice to retrain it to focus deeply.

Remember: you’re not just improving your productivity. You’re protecting your ability to focus, your mental health, and your overall well-being.

Try it this week. Pick one important task and give it your full attention. You might be surprised by how much better you feel and how much more you accomplish.