Toxic multitasking is leaving people less productive, more stressed and less able to concentrate, according to brain and workplace specialists who say constant switching between tasks is exhausting the mind rather than helping it cope.
Checking emails during a video meeting, scrolling through social media while watching television and responding to phone notifications during focused work have become routine. But Sandi Chapman, chief director at the Centre for BrainHealth and a professor of psychology at the University of Texas at Dallas, said the behaviour created “the illusion of productivity”.
“We think we’re getting two complex things done at once, but our brains simply aren’t wired for it,” Chapman said. She added that the brain experienced multitasking as a “performance bottleneck”, working harder while producing less.
The problem is not limited to the workplace. Ashish Kothari, founder and chief executive of the employee engagement consultancy Happiness Squad, said people were increasingly double- and triple-booked for meetings before continuing the same pattern in their personal lives.
Watching television while using a phone, or switching repeatedly between digital tasks, can affect sleep and contribute to physical, emotional and mental strain. Neuroscientist Kay Linker said using more than one entertainment device at a time could damage attention and, ironically, reduce the ability to handle multiple inputs.
Not every form of multitasking is harmful. Linker said activities could be carried out in parallel when one of them had become automatic, such as listening to a podcast while walking or speaking to a friend during a commute.
That is different from “task switching”, she said, in which attention is repeatedly pulled between demanding activities. Each change requires mental energy and makes it harder to maintain control and focus.
How toxic multitasking affects concentration
Experts say the consequences can include exhaustion, stress, burnout and “brain fog”, alongside poorer performance. Emotional and social effects may include irritability, difficulty connecting with other people and reduced satisfaction with work and life.
Chapman linked the behaviour to the pressure of hustle culture, in which output and quantity are prioritised over quality. Smartphones, social media and the expectation of being constantly available can create a persistent urge to respond and remain productive.
Kothari said the pace of incoming information could leave people in a continuing “fight-flight-freeze mode”, making them feel unable to stop. One indication of an unhealthy habit may be becoming unusually irritable when interrupted, Chapman said.
People can also monitor how frequently they pick up their phones, or try sitting quietly with a timer to see how long they can remain without seeking distraction. Those who use a wearable device may examine how much time they spend in a high-stress zone.
Ways to regain control of attention
Specialists recommend deliberately replacing multitasking with periods of single-tasking, such as reading or writing continuously for an hour or more. Meditation and other mindfulness practices may also help people remain focused on the present.
Small changes to the working environment can reduce interruptions. Silencing notifications, closing unnecessary browser windows and keeping a phone out of sight may make it easier to concentrate, while writing down stray thoughts or errands can prevent them from disrupting the task in hand.
Workplaces can also establish protected periods for deep work, during which notifications are switched off and colleagues agree not to interrupt one another. Technology that blocks access to apps or to the phone altogether is another option for people struggling with digital distractions.
Genuine breaks are important, the experts said. Walking outside, stretching or sitting quietly can restore mental energy, whereas moving from a laptop to a phone does not provide the same relief.
Limiting concurrent device use and short-form social media videos, and choosing one form of entertainment at a time, may help rebuild concentration. Chapman said reclaiming attention required a deliberate decision to stop multitasking and begin single-tasking, with many people noticing improvements in focus, mental energy and productivity.
