Why Your Brain Struggles With Multitasking (And What to Do Instead)

By Vijay Kumar MalesuReviewed by Lily Ramsey, LLM

How the brain handles (or doesn’t handle) multitasking 
Cognitive costs: Task switching and working memory load
The myth of multitasking in the workplace 
Neurological basis: Prefrontal cortex and attention bottlenecks 
Productivity techniques that actually work
Applications in industry and education

In a world driven by constant notifications and digital overload, multitasking has become the norm. From texting while working to juggling emails during meetings, our attention is constantly divided. But neuroscience paints a different picture. Studies show the human brain is not wired to handle multiple tasks simultaneously.

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Instead, it engages in rapid task switching, which places heavy demands on brain networks responsible for focus and control- especially the frontoparietal and attention systems. This switch leads to slower performance, increased errors, and mental fatigue. Even simple task changes require the brain to reallocate attention, losing the efficiency that comes with focus.

The illusion of productivity masks the real cost: reduced memory, lower accuracy, and greater cognitive strain. Multitasking, once considered a skill, is now understood as a performance drain. As digital distractions multiply, understanding these cognitive limits is vital for making smarter, more focused choices in work and life.¹

This article explores the neuroscience behind multitasking, revealing its cognitive limitations and offering science-backed strategies to improve focus and productivity.

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How the brain handles (or doesn’t handle) multitasking

The human brain is not built for multitasking. Rather than managing multiple tasks simultaneously, it engages in rapid task-switching- an inefficient and cognitively taxing process.

From both neuroscientific and psychological perspectives, multitasking demands intense use of three key networks: the frontoparietal control network (goal-setting and filtering), the dorsal attention network (focused attention), and the ventral attention network (distraction reorienting).

This system was not evolved for constant toggling between tasks, leading to what researchers term “switch costs”- a measurable drop in accuracy and an increase in response time each time one shifts focus.^1,2

Functional magnetic resonance imaging (fMRI) studies show greater activation in the frontoparietal and dorsal attention networks during task-switching, indicating increased cognitive load. These shifts are not seamless; instead, they disrupt ongoing task processing, impair efficiency, and consume mental resources.

Particularly in media multitaskers, this constant redirection of attention compromises working memory, sustained focus, and even long-term memory consolidation.^1,2

Developmentally, the executive attention network- which includes the anterior cingulate cortex and anterior insula- underpins effortful control and is critical for task management. While this network strengthens with age and training, it is inherently limited.

Frequent multitasking has been shown to reduce performance even in single-task contexts by overloading the system responsible for attention control and goal maintenance.^1,2

In everyday terms, this means that multitasking makes us more prone to mistakes, forgetfulness, and poor decision-making. Studies from Stanford and others suggest that heavy media multitaskers often perform worse on memory and attention tasks than their light multitasking peers, even when not multitasking. The illusion of productivity fades under the microscope of cognitive science- what feels like efficiency is often just a costly illusion.^1,2

Cognitive costs: Task switching and working memory load

Task switching imposes significant cognitive demands, particularly due to the load it places on working memory. When individuals switch between tasks, they must deactivate the mental set associated with the previous task and activate a new one.

This process relies on working memory to hold and manage goal-relevant information. Studies have shown that participants with higher working memory capacity generally perform better during task switching, although not all research agrees on this relationship.³

Traditional behavioral measures like reaction time switch costs, which calculate the time difference between task repeat and switch trials, have been criticized for not considering accuracy and for their low reliability.

To address these limitations, neuroimaging techniques offer deeper insights. fMRI studies have revealed overlapping brain activation in regions such as the superior parietal lobule, dorsal lateral prefrontal cortex, and pre-supplementary motor area during both task switching and working memory tasks.

Representational similarity analysis further confirmed that these areas show similar neural activity patterns for both cognitive functions. This evidence supports the idea that working memory plays a critical role in facilitating task switching by maintaining task rules, managing transitions, and ensuring cognitive control during performance shifts.³

The myth of multitasking in the workplace

Multitasking is often seen as a workplace superpower- an ability to juggle emails, meetings, and reports all at once. But neuroscience tells a different story. The brain is not built to perform multiple tasks that require conscious attention simultaneously. What actually happens is task switching, where attention rapidly shifts from one task to another.

Each switch comes with a mental cost: slower performance, more mistakes, and reduced memory retention. Over time, this constant toggling drains cognitive energy increases stress, and lowers productivity.^1,4

In high-pressure work environments, the illusion of multitasking creates a false sense of efficiency. Yet research shows that productivity drops by up to 40% when people switch between tasks frequently. It also impairs decision-making, especially in roles that require focus and precision. Rather than doing more, we end up doing less poorly.

The antidote? Embrace monotasking. Techniques like time-blocking, Pomodoro sessions, and turning off notifications help the brain focus deeply on one task at a time. This improves not only output but also job satisfaction. In a world wired for distraction, reclaiming attention is the key to smarter, more effective work.⁴

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Neurological basis: Prefrontal cortex and attention bottlenecks

The prefrontal cortex (PFC) is the brain’s control center for attention, behavior, and emotion regulation. It's especially sensitive to its neurochemical environment and is the last brain region to mature, not reaching peak development until late adolescence.

Within the PFC, the right hemisphere is particularly responsible for behavioral inhibition and top-down attention, allowing us to focus on goals and ignore distractions. The PFC coordinates attention by communicating with sensory areas to suppress irrelevant stimuli and enhance relevant input.

When these systems are compromised, such as in Attention Deficit/Hyperactivity Disorder (ADHD), individuals struggle with sustaining attention and resisting impulses.⁵

This bottleneck occurs because the PFC can only manage a limited amount of information at a time, and it needs optimal levels of dopamine and norepinephrine to function. Too little or too much of these chemicals disrupt signal processing.

In ADHD, weakened catecholamine signaling and delayed PFC maturation impair this regulatory capacity. Treatments like stimulants and non-stimulants work by boosting these neurochemicals, helping restore PFC function and improve focus and self-control.

Thus, the neurological root of multitasking failure lies in the prefrontal cortex’s finite capacity and sensitivity to distraction, not in personal discipline or willpower.⁵

Productivity techniques that actually work

To boost productivity in a world obsessed with multitasking, science shows that working on one task at a time, known as monotasking, is far more effective. The brain’s prefrontal cortex can only handle one conscious task at a time.

Constantly switching between tasks leads to cognitive fatigue, increased errors, and reduced memory retention. Instead, proven methods like the Pomodoro Technique break work into 25-minute focus intervals followed by short breaks.

This approach helps maintain attention and prevents burnout. Time-blocking is another effective strategy that involves assigning specific time slots to tasks, creating structure, and protecting focus throughout the day.^4,6

Adding mindfulness practices or taking short mental breaks during the day can also refresh attention. With consistent practice, these techniques enhance neuroplasticity, improving the brain’s ability to focus over time.

Rather than trying to do more all at once, the key to real productivity lies in doing one thing well, with intention and minimal interruption.^4,9

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Applications in industry and education

In both industry and education, the illusion of multitasking often leads to reduced efficiency and quality of output. In workplaces, employees are frequently expected to juggle emails, meetings, and project deadlines simultaneously.

However, studies show that this task-switching drains mental resources, increases errors, and reduces retention of key information. In sectors like healthcare, aviation, or engineering- where precision is critical- such cognitive overload can even lead to dangerous mistakes.

Similarly, in educational settings, students who multitask during lectures or while studying (such as checking social media or switching tabs) struggle to retain material, leading to lower academic performance.⁷

Research shows that deep focus, or "monotasking," enhances memory consolidation and problem-solving. Techniques like time-blocking or the Pomodoro method are being adopted to support this. Additionally, training programs targeting attention management and digital wellness are on the rise.

Encouraging monotasking and mindful focus can significantly enhance productivity, decision-making, and learning outcomes. As industries and schools increasingly recognize the neurological limits of attention, they are shifting from multitasking expectations to focus-oriented strategies for better performance and well-being.^6,8

References

1. Madore, K. P., & Wagner, A. D. (2019, April). Multicosts of multitasking. In Cerebrum: the Dana forum on brain science (Vol. 2019, pp. cer-04). https://pubmed.ncbi.nlm.nih.gov/32206165/
2. Rothbart, M. K., & Posner, M. I. (2015). The developing brain in a multitasking world. Developmental Review, 35, 42-63. https://doi.org/10.1016/j.dr.2014.12.006
3. Wang, Y., Zhou, X., Peng, X., & Hu, X. (2022). Task switching involves working memory: Evidence from neural representation. Frontiers in Psychology, 13, 1003298. https://doi.org/10.3389/fpsyg.2022.1003298
4. American Psychological Association. Multitasking: Switching costs (2006). https://www.apa.org/topics/research/multitasking
5. Arnsten, A. F. (2009). The emerging neurobiology of attention deficit hyperactivity disorder: the key role of the prefrontal association cortex. The Journal of pediatrics, 154(5), I. https://doi.org/10.1016/j.jpeds.2009.01.018
6. Dux, P. E., Tombu, M. N., Harrison, S., Rogers, B. P., Tong, F., & Marois, R. (2009). Training improves multitasking performance by increasing the speed of information processing in human prefrontal cortex. Neuron, 63(1), 127-138.​​​​​https://doi.org/10.1016/j.neuron.2009.06.005
7. Petitta, L., & Ghezzi, V. (2025). Disentangling the Pros and Cons of Flexible Work Arrangements: Curvilinear Effects on Individual and Organizational Outcomes. Economies, 13(1), 20 https://doi.org/10.3390/economies13010020
8. Abbas, S., & Jeong, H. (2024). Task difficulty impact on multitasking in mixed reality environments. Computers & Education: X Reality, 4, 100065. https://doi.org/10.1016/j.cexr.2024.100065​​​​​​
9. Newport, C. (2016). Deep work: Rules for focused success in a distracted world. Hachette UK. https://books.google.co.in/books?

Further Reading

• All Neuroscience Content
• What is Neurology?
• What is the Difference between Neurology and Neuroscience?
• What is Neuroscience?
• Neurodevelopment: From Embryo to Adult Brain