What Constant Multitasking Does to Your Brain

Juggling emails during a Zoom call? Listening to a podcast while answering texts? Helping your kids with homework while cooking dinner?

You might feel like you’re getting a lot done — but your brain disagrees.

“Multitasking often feels productive, like we’re accomplishing several different things at once,” says Kristin Slyne, PsyD, with Hartford HealthCare’s Behavioral Health Network. “But are they actually getting done? And are they getting done correctly? When we multitask, our attentional resources are being stretched to their limit and we are more prone to errors.”

Over time, research shows that multitasking actually makes us less efficient, more stressed, and eventually, mentally drained. If you try to take on too much or multitask all day, your brain eventually runs out of bandwidth to focus clearly.

Here’s what’s really happening behind the scenes — and how to give your brain the support it needs.

“Despite what we want to believe, our brains aren’t actually built to do multiple high-focus tasks at once,” says Dr. Slyne. “What we’re really doing is task-switching — and that comes with a price.”

Doing more doesn’t always mean getting more done

Multitasking isn’t about doing multiple things at the same time – it’s about shifting attention between them.

And every time you do that, your brain needs a moment to refocus. Those moments add up.

“It’s like trying to read a book and hold a conversation at the same time,” says Dr. Slyne. “You’re not fully present for either one — and both suffer.”

In fact, studies show multitasking can significantly reduce productivity, while increasing the risk of mistakes and mental fatigue.

> Related: This Is Why You Should Never Eat Lunch At Your Desk

Here’s how it affects your brain

When you’re constantly switching between tasks, your brain enters a state of cognitive overload. You might notice:

• Brain fog
• Irritability
• Forgetfulness
• Trouble focusing
• Mental exhaustion by the end of the day

Multitasking can even impact memory and learning, as your brain struggles to encode information without giving it full attention.

“The more we multitask, the harder it becomes to maintain attention for longer periods,” says Dr. Slyne. “It trains the brain to expect constant stimulation.”

Try this easy fix

You don’t have to eliminate multitasking completely, but being intentional about when and how you focus can make a big difference.

Here’s how to help your brain recover:

• Batch similar tasks. Group emails, calls, or errands so your brain stays in one mode longer.
• Use timers or time blocks. Give yourself 20–30 minutes of uninterrupted focus on a single task.
• Silence the noise. Mute notifications or close extra tabs when working on something important.
• Take real breaks. Give your brain a clean mental slate between tasks — even a few minutes helps.
• Practice mindfulness. Simple breathing exercises or short meditations can help retrain your brain to focus.

“Just like your muscles need rest between workouts, your brain needs recovery between tasks,” says Dr. Slyne.

> Related: How to Take a Microbreak That Actually Helps Your Brain 

You aren’t lazy – you’re just overloaded

If you’re feeling scatterbrained or mentally exhausted by 2 p.m., it might just be your brain asking for help.

The good news? With a few simple shifts, you can restore your focus, protect your mental energy and actually get more done — one task at a time.

“It’s not about doing less,” says Dr. Slyne. “It’s about doing things more intentionally, so your brain can do its best work.”