6 Reasons You’re Actually Not Good at Multitasking

Office worker stands by glass wall covered with sticky notes writing something on listIt’s another day at work. You’re preparing an upcoming presentation, checking your email every few minutes, texting your best friend, planning the weekend, and scrolling through Facebook—all while watching the clock and anxiously anticipating lunchtime. You’re multitasking, and you probably think you’re doing it well.

If you ask most people, chances are they will tell you they’re good at multitasking. Research tells us that isn’t the case. In fact, multitasking may actually make you less productive, even if you’re completing multiple tasks at once. According to Stanford professor Clifford Nass, the more you multitask, the less you are able to concentrate, learn, and even be nice to people.

Here are six reasons why you’re actually not as good at multitasking as you think you are:

1. Multitasking Makes It Harder to Filter Information

Research indicates that the more you multitask, the less your brain is able to filter out information. When comparing the brains of people who multitask versus those who don’t, researchers found those who multitask not only have difficulty filtering irrelevant information, but they actually exert more energy using parts of the brain that aren’t necessary for the task at hand.

On the contrary, when you focus on one thing at a time, the brain is able to zone in and filter out the rest, leaving more of your brain’s resources available to what you are actually doing.

2. Multitasking Makes It Difficult to Pay Attention

Frequent multitasking can change the neural pathways in the brain. When we are constantly scattered, it makes it increasingly difficult for the brain to sustain attention for even short periods of time. MRIs taken of individuals while driving indicate that adding just one more activity in addition to driving can reduce the brain’s ability to pay attention to the road. For example, when drivers listen to other people in the car speak, the drivers’ attention levels toward driving go down by about 37%.

3. Multitasking Lowers Your Efficiency

Continuously switching back and forth between tasks makes the brain less available for the individual task at hand and ultimately lowers efficiency rather than improving productivity. A University of London research study indicated that people who multitask while performing cognitive tasks show significant drops in IQ (intelligence quotient) similar to those of people who had smoked marijuana or had not slept the night before. Something as simple as knowing there are unread emails in your inbox can lower IQ by 10 points.

4. Multitasking Makes Long-Term Goals Harder to Achieve

Multitasking trains our brains to seek instant gratification. Constantly switching from task to task, checking your email, and scrolling your Twitter feed creates a constant need for feedback.

With each text message you send or email you respond to, your brain gets a surge of dopamine—one of the brain’s feel-good hormones—which encourages you to continue the rewarding behavior. This leads the brain to seek more instant gratification and makes it difficult to sustain the attention needed to work toward long-term goals.

When you don’t quickly receive that release of dopamine, you may become bored or uncomfortable and give up on the task in order to do other short-term tasks. While these tasks offer that reward more quickly, they are less rewarding in the long-term. This feedback loop may make you feel like you’re accomplishing a lot, but you may realize it doesn’t amount to much at the end of the day.

5. Multitasking Lowers Emotional Intelligence

Research has shown multitasking lowers emotional intelligence and can actually make us less friendly. A study conducted by the University of Sussex concluded that individuals who used multiple devices at once (cell phone, computer, television, etc.) and who multitasked more often showed less brain activity in the anterior cingulate cortex—the area of the brain that governs emotional control and empathy.

6. Multitasking Causes More Stress

According to multiple studies, chronic multitaskers have increased levels of the stress hormone cortisol. Normal levels of cortisol can be helpful for the body, but when levels are too high it can cause reproductive issues, increase inflammation in the body, raise blood sugar, weaken the immune system, increase belly fat, and damage the parts of the brain that control memory. Many people who multitask have issues with working memory, which can make it more difficult to make rational decisions.

Tips for Improving Your Ability to Single Task:

  • Practice mindfulness meditation: Mindfulness meditation can help train your brain to slow down and focus on what’s happening in the present moment. This can make you less likely to give in to distraction and improve your ability to sustain your attention for longer periods of time.Continuously switching back and forth between tasks makes the brain less available for the individual task at hand and ultimately lowers efficiency rather than improving productivity.
  • Take frequent breaks: Rather than doing several things at once, focus on one task at a time and take frequent breaks to allow your brain to reset.
  • Make a to-do list: Making a to-do list can help you organize and keep track of the tasks you need to complete. With a to-do list, you can work on completing your tasks one at a time until you are finished rather than trying to work on multiple tasks at once. To-do lists also work well for achieving long-term goals. You can break your goals down into small tasks and check each task off as you finish, receiving a surge of dopamine for the completion of each small milestone along the way.
  • Use timers for intense focus time: Because many of us in the digital age are tempted to switch from tab to tab, screen to screen, or device to device, it isn’t always easy to focus on one task at a time. Productivity and time management coaches recommend setting a timer for a designated period of time (i.e. 45 minutes) and not allowing yourself to do anything else other than that task until the timer goes off. This can help curb the urge to check your email and respond to that text message.
  • Eliminate distractions: When attempting to conquer a task, eliminate as many distractions as possible to help you stay focused. Turn off the television, keep your phone on silent, and find a quiet space where you won’t be interrupted.
  • Set designated time to check email: Employees spend approximately 28% of their day responding to emails. Email can be incredibly distracting and is known to drain productivity. Rather than constantly refreshing your inbox every few minutes, set designated times each day to check your email, and then avoid checking it outside of those times. For example, you might check it in the morning, at lunch, and right before you stop working each day.
  • Try therapy: For those who want some extra help improving productivity, finding a qualified therapist can be a good option. Therapists can help people improve their ability to single task by teaching cognitive behavioral therapy (CBT) techniques. These techniques can be used to help improve time management skills as well as learn to change thought patterns that may contribute to distraction or the desire to multitask. Many other types of therapy can also help someone who wants to feel less overwhelmed or who wants to become more successful at work.


  1. Baer, D. (2013, October 9). What multitasking does to your brain. Retrieved from http://www.fastcompany.com/3019659/leadership-now/what-multitasking-does-to-your-brain
  2. Chapman, S.C. (2013, May 8). Why single-tasking makes you smarter. Retrieved from http://www.forbes.com/sites/nextavenue/2013/05/08/why-single-tasking-makes-you-smarter/#18e70d131b5c
  3. Gupta, S. (2016, August 1). Your brain on multitasking. Retrieved from http://www.cnn.com/2015/04/09/health/your-brain-multitasking/
  4. Kim, L. (2015, July 15). Multitasking is killing your brain. Retrieved from http://www.inc.com/larry-kim/why-multi-tasking-is-killing-your-brain.html

© Copyright 2016 GoodTherapy.org. All rights reserved.

The preceding article was solely written by the author named above. Any views and opinions expressed are not necessarily shared by GoodTherapy.org. Questions or concerns about the preceding article can be directed to the author or posted as a comment below.

  • Leave a Comment
  • Glen

    August 31st, 2016 at 11:16 AM

    Believe me when I tell you that I have tried doing multiple things at once and very rarely does that work out too well for me. I don’t think that I have the necessary attention span to do multiple things at one time and to do them well. They might get done but with obvious flaws and so what good is that if I am just going to have to turn around and do something all over again?

  • Blaine M

    August 31st, 2016 at 2:18 PM

    I guess that because my brain feels like it is going 00 mph anyway I don’t really have that much of a problem with juggling multiple tasks at one time. I think that somehow I can give them the same amount of attention and everything always turns out fine. Plus I get tons more accomplished than I would working on one project at a time!

  • dan

    September 1st, 2016 at 1:00 PM

    so true

  • Judy

    September 3rd, 2016 at 9:03 AM

    I am not sure I could work with no distractions around because honestly this is how I seem to get the most accomplished. I guess I am just used to having chaos around me so that is the work environment that feels the most natural to me most of the time. I know that there are certain things that I do where I need a little more peace and quiet but most of the time it just feels strange to have too much of that.

  • serena

    September 6th, 2016 at 2:00 PM

    My thoughts are that you can only see the one big picture of thin gs, everything getting done, and you are not then able to break that down into the smaller pieces that you need to to actually get things done.

  • Macy

    September 7th, 2016 at 10:25 AM

    Unfortunately the logistics of multitasking is just not my thing

Leave a Comment

By commenting you acknowledge acceptance of GoodTherapy.org's Terms and Conditions of Use.


* Indicates required field.

GoodTherapy uses cookies to personalize content and ads to provide better services for our users and to analyze our traffic. By continuing to use this site you consent to our cookies.