Science says multitasking is destroying your brain. Here’s how to quit before it’s too late

I used to pride myself on how much I could juggle at once.

I’d be halfway through a spreadsheet, answering emails with one hand, and scanning through meeting notes with the other (figuratively, of course—but it felt that way). I thought I was being efficient. Productive. A multitasking wizard.

Turns out, I was just frying my brain.

We’ve been sold the idea that doing more things at once means getting ahead. But neuroscience tells a different story—one that should probably scare us a little.

What multitasking actually does to your brain

Let’s clear up a myth right off the bat: you are not multitasking.

You’re task-switching. Rapidly. And every time your brain switches from one task to another, it burns through more energy and increases your cognitive load. It’s not efficient—it’s exhausting.

According to research from Stanford University, people who multitask frequently are actually worse at filtering irrelevant information, remembering important details, and switching between tasks effectively. Not only that, but their brain function is measurably lower in areas responsible for attention and emotional control.

Let that sink in: the more we multitask, the more we impair the very skills we need to function well.

As noted by neuroscientist Dr. Earl Miller, “The brain is not wired to multitask well. When people think they’re multitasking, they’re actually just switching from one task to another very rapidly. And every time they do, there’s a cognitive cost.”

You’re not doing more—you’re doing everything worse.

Why we can’t stop doing it

So if it’s so bad for us, why are we all hooked?

Because it feels good. That little dopamine hit when we check something off the list. The illusion of productivity when our inbox goes from 35 to 14 unread. We get addicted to the appearance of getting things done—even if the quality of our work is slowly crumbling.

And let’s be honest—modern life practically demands it. Work pings, social notifications, group chats, breaking news alerts, and that gnawing sense that we’ll fall behind if we stop moving for five seconds.

But here's the kicker: the more overstimulated our brains become, the more we crave distractions. It’s a vicious cycle—one that’s rewiring how we focus, how we think, and even how we feel.

How it affects your memory, focus, and mood

One of the most troubling parts of all this?

Multitasking doesn’t just ruin your concentration in the moment. It chips away at your long-term memory. Every interruption forces your brain to reload information again and again, which means less of it ever gets stored.

I noticed this the hard way.

Back when I was working in finance, I had a habit of keeping 8-10 browser tabs open at all times. I’d tell myself I needed them. One was for research, one for project docs, one for client reports, one for the weather (don’t ask)—you get the picture.

Eventually, I started forgetting things—little things at first. A deadline here, a number there. But over time, it got worse. I’d reread the same paragraph four times and still not absorb it. My attention span was shrinking, and I was constantly anxious.

Only later did I learn that chronic multitasking correlates with increased levels of cortisol, the stress hormone. Your brain feels under attack, even if you’re just toggling between Zoom and Slack. And when your baseline becomes stress, everything starts to feel overwhelming.

The surprising link to emotional resilience

One study from the University of Sussex even showed that people who multitask more often had less grey matter in the anterior cingulate cortex—a region of the brain tied to empathy and emotional regulation.

Let that land.

Not only does multitasking zap your focus—it may actually make you more reactive and less emotionally balanced. This goes deeper than productivity hacks. It’s about protecting your mental and emotional well-being.

As mindfulness expert Jon Kabat-Zinn has said, “The present moment is the only time any of us have to be alive—to perceive, to learn, to act, to change, to heal.”

But multitasking pulls us out of the present. It fragments our attention and diminishes our presence—not just at work, but in our relationships, our creativity, and our sense of peace.

What I do now instead

The day I finally admitted multitasking was ruining me wasn’t dramatic.

No burnout or breakdown. Just a quiet moment at my kitchen counter, coffee in hand, where I realized I couldn’t remember the last time I sat and did one thing—just one thing—with full attention.

That’s when I started making changes. Small ones at first.

I turned off email notifications. I set my phone to “Do Not Disturb” when writing or reading. I started time-blocking my day into focused sprints instead of reacting to whatever came up.

It wasn’t easy at first. I felt twitchy, like I was missing out on something. But the quiet came. And with it, clarity.

Now, I do one thing at a time. When I’m writing, I’m writing. When I’m reading, I’m reading. When I’m talking to a friend, I’m not mentally drafting a grocery list.

And here’s the wild thing: I actually get more done. It’s higher quality. And I feel less drained.

Practical ways to stop multitasking without losing your edge

If you’re hooked on multitasking like I was, here are a few things that helped me quit the habit:

1. Time block like your sanity depends on it.
Designate windows for focused work, admin tasks, meetings, and breaks. During each block, only do what’s scheduled. Everything else waits.

2. Use the 20-minute rule.
Commit to staying with one task for 20 minutes. Even if it’s uncomfortable. Let your brain settle into a rhythm before switching.

3. Embrace single-tasking rituals.
Light a candle before writing. Put on headphones for deep reading. Physical cues help your brain associate the environment with focus.

4. Turn off the noise.
Silence your phone. Close unnecessary tabs. If you’re constantly interrupted, it’s not because you lack discipline—it’s because your environment is set up to sabotage you.

5. Schedule distractions.
Instead of trying to eliminate all distractions, give them a home. I check email twice a day now—mid-morning and late afternoon. That’s it. No more reacting all day long.

It’s not about being perfect, it’s about being present

Multitasking isn’t just a bad habit—it’s a modern-day mind trap. One that erodes our focus, stresses our bodies, and leaves us feeling less human and more like machines.

But we’re not machines.

We’re meant to experience life deeply, not skim through it like a browser tab we forgot to close.

So ask yourself: when was the last time you gave something—or someone—your full, undivided attention?

If it’s been a while, maybe now’s the time to start again.

Not because it’s trendy. But because your brain, your peace, and your presence are worth protecting.

Before it’s too late.