The myth of multitasking: why doing more is actually less effective

Workplace Wellness

Jul 3

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Ever feel like you’re doing everything at once but finishing nothing? Learn why multitasking isn’t actually efficient, how task-switching drains focus, and 9 tips for calmer productivity.

You’re in the middle of writing an email when a message pops up on your screen. You click over to reply, but when you return, your original train of thought is gone. You might think you have a focus problem, but you’re likely just experiencing the reality of multitasking — and it doesn’t work the way most people think it does.

The term "multitasking" originally described computers processing multiple threads at once. Humans borrowed it as a productivity goal, but your brain doesn’t operate that way. When you think you’re doing two things at once, you’re really just rapidly switching between tasks, and each switch takes a mental toll.

When your attention is constantly split across different tasks, it’s only natural that you feel drained by the end of the day. Fortunately, we can help with that. Here, you’ll discover what’s going on in your brain when you try to do everything at once, plus 9 ways to feel more energized and productive.

What is the myth of multitasking?

The myth of multitasking is the belief that you can effectively perform more than one task at the same time without losing quality or efficiency.

In reality, you aren’t actually multitasking — you’re task switching. Your brain quickly moves from one task to another, rather than processing them simultaneously. It can feel seamless in the moment, but each shift requires a small mental reset.

Those resets come with a cost. Your work can feel harder, focus dips, mistakes become more likely, and tasks take longer to finish. Over time, this constant switching can also make it harder to feel fully engaged in whichever task is at hand.

There are a few exceptions, of course. Simple, automatic activities can overlap, like walking while listening to music. But when both tasks require focus, decision-making, or memory, it becomes much harder to do them well at the same time.

Why is single-tasking better than multitasking?

Single-tasking allows your brain to stay with one stream of information long enough to process it clearly.

When your attention stays in one place:

Work may be more accurate
Tasks may be completed more efficiently overall
Mental fatigue may build more slowly
There may be a greater sense of progress and completion

Task switching, on the other hand, creates what researchers sometimes call “attention residue.” A piece of your mind stays stuck on the previous task, making it harder to fully engage with the next one.

This is why a day full of constant switching can feel exhausting. Even if nothing especially intense happened, your attention had to keep reorienting.

Single-tasking reduces the friction between tasks so your energy goes directly into the work instead of constant mental resetting.

How to stop multitasking: 9 ways to be productive without the stress

Moving away from multitasking might feel counterproductive at first. Because many of us are so used to constantly splitting our attention, single-tasking is a skill we have to intentionally relearn. But small, consistent shifts build lasting momentum for your productivity. Try starting with one of the tips below and see how it feels.

1. Narrow your focus window

Long stretches of deep focus can feel unrealistic on a busy day, but a smaller window of 10 to 20 minutes is often manageable.

Pick one task and give it your full attention for that brief period. For example, instead of telling yourself to “work on a report,” try writing just the introduction for 15 minutes. When the timer goes off, you can choose to either keep going or take a short break.

💙 If narrowing your attention feels challenging, you can build this skill gradually with Calm’s Deepening Concentration meditation from the 7 Days of Focus series.

2. Choose your exact starting point

A vague task item invites distraction because your mind doesn’t have a defined target to focus on. Setting a specific goal anchors your attention.

Before you open your laptop, decide on a clear first step instead of jumping between multiple tabs at once. Instead of “Work on project,” try “Outline three bullet points for this project.”

3. Batch similar tasks together

Constantly switching between different types of work is deeply draining. Task batching reduces this mental load by grouping your day into distinct categories.

Try dividing your checklist into:

Communication (emails, messages, calls)
Deep work (writing, problem-solving, planning)
Admin (forms, scheduling, routine tasks)

For example, instead of answering messages all day, you might dedicate specific windows at 11 a.m. and 4 p.m. to clear your inbox.

💙 Listen to Jay Shetty’s Fixed-Schedule Productivity session on Calm for a simple technique to create a structure that maximizes your day.

4. Set boundaries around distractions

Many daily distractions are simply ingrained habits rather than urgent interruptions. Creating a little physical distance between you and those temptations is a great way to protect your focus.

This might look like:

Turning off your notifications for 20 minutes
Placing your phone out of reach during a focus window
Closing unrelated tabs before starting a project

5. Take a mindful pause between tasks

Jumping straight from one project to another creates a sort of mental lag. Taking a brief pause between tasks clears out leftover thoughts, training your mind to return to the present instead of staying stuck in the past.

Try a quick micro-pause:

Taking a few slow, steady breaths
Standing up to stretch for 30 seconds
Softening your gaze away from the screen
Noticing the physical feeling of your feet on the ground

6. Work with your natural energy rhythms

Mental focus naturally ebbs and flows throughout the day, and forcing deep work when your energy is low usually leads to distraction. Whenever possible, match your tasks to your natural daily rhythm.

Dedicate your peak energy windows to focused creative work or complex problem-solving, and save low-energy periods for routine administrative tasks. Structuring your tasks this way helps you work with your momentum, so single-tasking feels natural.

7. Keep your active task list small

Juggling too many open projects splits your attention and creates a constant urge to switch tasks. To keep things manageable, choose one or two tasks to focus on at a time and keep a separate “capture list” nearby.

When a random thought or new request interrupts your flow, quickly write it down to address later. Putting those reminders on paper reassures your brain that the information won’t be lost, allowing you to stay fully present with your current task.

💙 Struggling to stick to one or two tasks at a time? Tune in to Jay Shetty's Context Switching session on Calm to understand the cost of juggling — and how to stop.

8. Redefine what progress means to you

Multitasking often feels productive because it keeps you busy, but being busy isn’t the same as making real progress.

At the end of the day, ask yourself: “What actually moved forward?” Completing even a single task is meaningful progress, and embracing this mindset helps ease the pressure to do everything at once.

9. Expect interruptions and plan for them

Expecting a distraction-free day is rarely realistic. Planning for inevitable interruptions makes them far less disruptive to your workflow.

If your role requires frequent communication, try leaving a quick, one-sentence note of where you left off right before you tab away to answer a message.

Having a clear marker makes it much easier to return to your original task without losing your place.

Multitasking myth FAQs

Does multitasking increase stress?

Multitasking increases stress by forcing your mind to constantly switch gears. When you try to hold multiple threads at once, your attention becomes fragmented.

This raises cognitive load and can create a lingering sense of urgency. Over time, that mental strain might contribute to fatigue, irritability, and difficulty concentrating, even outside of work.

What’s the difference between multitasking, task switching, and task batching?

The difference between multitasking, task switching, and task batching comes down to how your attention moves throughout the day. Multitasking is attempting to perform two or more tasks at once, while task switching involves shifting your attention rapidly back and forth between different tasks.

What most people think of as multitasking is actually task switching, which forces the brain to disengage, reorient, and refocus. Each task switch may seem small as it happens, but it consumes a lot of mental energy.

Meanwhile, task batching groups similar activities together into a single, dedicated block of time, minimizing your shifts in focus and making your day feel much smoother.

Why does multitasking feel productive?

Multitasking feels productive because it creates a loop of constant movement and high activity. When you’re quickly answering messages, checking off small items, and opening new tabs, you feel incredibly busy.

What’s more, every new notification or completed micro-task gives your brain a brief hit of stimulation. This can make multitasking feel satisfying in the moment, even though it ultimately leaves you more exhausted by the end of the day.

Is single-tasking realistic in real life?

Single-tasking isn’t always realistic in a strict sense, especially on unpredictable days filled with urgent interruptions. But even incorporating a brief window of single-tasking can make a difference.

Try creating intentional pockets of focused attention. Dedicating even 20 minutes to a single project without switching tasks lowers your mental load and gives your attention a chance to settle.

What is task batching, and why does it help?

Task batching involves grouping similar tasks together so you can complete them all in one focused block of time. For example, you might choose to answer emails at set times instead of reacting to every alert as it pops up.

This approach works because your brain doesn’t have to constantly switch contexts, which saves mental energy. It also gives you a clear sense of progress, since related tasks are completed consecutively.

Can mindfulness help with time management?

Mindfulness helps with time management by sharpening your awareness of exactly where your attention is going at any given moment. When your mind inevitably drifts or reaches for a distraction, mindfulness allows you to notice that impulse sooner and gently guide yourself back to your intended task.

It creates brief, calm moments of pause that break automatic habits, making it much more natural to stay present with your current project.

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.

workplace wellnessmultitaskingproductivitycreativity

Calm Editorial Team