Toxic multitasking is creating the illusion of productivity while draining mental energy, weakening concentration and contributing to stress, exhaustion and burnout, according to brain and workplace specialists.
The habit includes checking emails during a video meeting, scrolling through social media while watching television, switching between browser tabs or responding to notifications during concentrated work.
Sandi Chapman, chief director at the Centre for BrainHealth and a professor of psychology at the University of Texas at Dallas, said the brain was not designed to handle two complex tasks at the same time.
“Multitasking is often seen as a sign of high productivity. Unfortunately, your brain experiences it as a performance bottleneck. We think we’re getting two complex things done at once, but our brains simply aren’t wired for it,” she said.
Constantly moving between tasks, known as context switching, means the brain has to repeatedly redirect its attention rather than processing activities in parallel. Chapman compares it with trying to read two books at once: the reader does not absorb twice as much, but instead keeps losing their place in both.
Ashish Kothari, founder and chief executive of the employee-engagement consultancy Happiness Squad, said people were increasingly being double- or triple-booked for meetings, while the same pattern continued into their leisure time.
“We might be watching TV and doing something else. As a result our sleep is affected and, combined, creates a heavy toxic effect on our holistic well-being, physically, emotionally, mentally and spiritually,” he said.
Digital multitasking, such as watching television while scrolling through TikTok, can be particularly damaging to attention. Neuroscientist Kay Linker said these competing inputs could reduce a person’s ability to handle several inputs at once.
Not all multitasking is considered harmful. Linker said activities could be carried out in parallel once one of them had become automatic, such as listening to a podcast while walking or speaking to a friend while travelling to work. She distinguishes this from task switching, which she says drains control and focus.
The signs of toxic multitasking
The consequences of persistent distraction can include difficulty thinking clearly, irritability, reduced ability to connect with other people and less satisfaction at work and in everyday life.
Chapman said emotional strain was often the first warning sign. Becoming disproportionately irritated when a colleague asks a quick question may indicate that the brain is overwhelmed by a constant stream of interruptions.
Kothari suggests monitoring how often a phone is picked up, sitting quietly to see how long it is possible to remain without distraction and checking the amount of time spent in a high-stress zone on a wearable device. He said most people picked up their phone more than 150 times a day.
He linked the behaviour to the pursuit of dopamine and said the pace at which people were expected to absorb and answer information could leave them in a constant “fight-flight-freeze mode”, feeling unable to stop.
How to regain focus
Specialists recommend replacing multitasking with sustained periods of single-tasking, such as reading or writing for an hour or more. Turning off notifications, closing unnecessary browser windows and keeping a phone out of reach can also make it easier to concentrate.
Chapman recommends keeping a notepad nearby to record stray thoughts or errands without breaking the flow of work. Kothari also suggests setting agreed periods of deep work in offices, when notifications are disabled and colleagues avoid interruptions.
Meditation and other mindfulness practices may help people remain in the moment. Regular breaks are also important, but moving from a laptop to a phone does not count as giving the brain a rest.
“A true brain break means stepping away from screens altogether,” Chapman said. Short walks, time outdoors, stretching or sitting quietly for a few minutes can help restore mental energy and attention.
Linker advises limiting the use of several entertainment devices at once, as well as reducing short-form social media videos. Chapman said regaining control ultimately required a deliberate decision to stop multitasking and focus on one activity at a time.
