Multitasking: How Does It Really Affect Productivity and Mental Health?

You’re in the middle of writing an email, but a message pops up. You respond quickly—just a few seconds—then return to your email. But wait, what was the point you were making? You scroll back up to remind yourself, but in the meantime, another notification flashes. Before you know it, you’ve spent twice as long on something that should have taken minutes.

This is the reality of multitasking. It feels like you’re getting more done, but in reality, your brain is playing a constant game of catch-up. Instead of working efficiently, you’re switching between tasks, draining mental energy, and making more mistakes.

So why do we do it? And more importantly, how can we break the cycle and train our brains to focus better?

What multitasking really does to your brain

Multitasking isn’t actually a thing—at least, not when it comes to complex tasks. The brain doesn’t perform multiple activities at once. Instead, it rapidly shifts between them, which:

• Slows you down. Every switch takes time, making tasks take up to 40% longer.
• Leads to more mistakes. Errors increase because your brain isn’t fully engaged.
• Overloads your working memory. Your brain has to constantly reset, leading to mental exhaustion.

One study even found that multitasking lowers IQ during cognitive tasks—on par with missing a full night of sleep.

How multitasking kills productivity

1. You’re training your brain to lose focus

Each time you switch between tasks, your brain rewards you with a small hit of dopamine. That’s why it feels good to bounce between projects, texts, and social media. But over time, this conditions the brain to crave distractions, making it harder to stay focused.

2. Your work isn’t as good as you think

People who multitask often believe they’re performing well, but studies show they actually retain less information and make more mistakes. Even something as simple as listening to music with lyrics while reading can reduce comprehension.

3. You waste more time than you save

Jumping between tasks creates an “attention residue” effect—your brain stays partially focused on the last task, slowing down your ability to fully switch to the next one. This makes deep, focused work almost impossible.

The mental health toll of multitasking

Beyond lost productivity, multitasking can drain your mental well-being. Constantly shifting focus increases stress, weakens memory, and makes it harder to be present.

• Chronic stress. The brain works harder to process multiple inputs, raising cortisol levels.
• Decision fatigue. Every switch forces your brain to reorient, which leads to quicker burnout.
• Shorter attention spans. If you train your brain to switch constantly, it becomes harder to focus on anything long enough to fully engage with it.

How to break the multitasking habit

Multitasking feels natural because we’re surrounded by distractions. But with a few changes, you can retrain your brain to focus better and work smarter.

1. Try “attention anchoring”

Before starting a task, set an “anchor” to keep your mind from drifting. This could be writing down your goal before you begin, using a specific background sound for focus, or even setting a small physical object on your desk that reminds you to stay engaged.

2. Work in visual blocks

Instead of making a standard to-do list, use a visual task board (like sticky notes on a wall or a digital Kanban board). This forces you to focus on one task at a time while giving you a clear sense of progress.

3. Set an “input limit”

Your brain can only handle so much information at once. Try limiting your inputs:

• Only keep one browser tab open at a time.
• Put your phone on grayscale mode to reduce its appeal.
• Set specific times for checking messages instead of reacting instantly.

4. Train your brain to focus longer

Brain training games like Elevate can help improve attention span, memory, and processing speed. Just like physical exercise strengthens muscles, targeted cognitive training strengthens focus.

5. Use movement to reset your attention

Instead of taking a standard break, try a reset activity that involves movement—like standing up and stretching for 20 seconds or walking around the room once. This helps your brain clear attention residue before starting the next task.

Focus is the real superpower

Multitasking isn’t the key to getting more done. It’s a trap that slows you down and wears you out. The real way to boost productivity is to train your brain to focus deeply on one task at a time.

If you want to work faster, think clearer, and feel less mentally drained, start by making small changes: reduce distractions, set clear task boundaries, and build stronger focus habits.

Want to train your brain for better focus?

Try Elevate’s brain training games to strengthen memory, attention, and cognitive agility.