Multi-tasking and the ADHD brain
Multi-tasking vs. Mono-tasking? Which one is better?
Twenty tabs open, listening in on all hands meeting, on hold with the doctors office, trying to eat lunch, and online shopping for your Mom’s birthday present.
Sound familiar?
This seems like it's such a way to get work done, none of these things require 100% focus, yet they do require some focus. When our focus is spread this thin we can’t switch easily to decide what to focus on.
So which is better? Mono-tasking or Multi-tasking?
Well it depends!
Let’s break down what each are:
Multi-tasking:
Multi-tasking involves attempting to perform two or more tasks simultaneously or switching between tasks rapidly. While it may seem like a superpower to handle multiple tasks at once, the reality is that the human brain is not designed to multitask effectively. When we switch between tasks, our brains require time to refocus and readjust, leading to what psychologists call "switching costs." These switching costs can result in decreased productivity, increased errors, and heightened stress levels. ADHD brains struggle greatly with switching tasks. Our executive function weakness makes it tough to stop and restart.
Mono-tasking:
On the other hand, mono-tasking involves dedicating our full attention and focus to one task at a time. Mono-tasking allows us to dive deep into a task, leading to greater creativity, problem-solving abilities, and overall satisfaction with our work.
This is much different than hyperfocus that many ADHD brains find very useful for their productivity. This is intentionally staying on one task at a time. It’s looking at giving the energy to the task at hand. In mono-tasking you are able to easily finish one task and then move to the next. In hyperfocus it’s harder to switch. Sometimes we need to tap into the hyperfocus to get the thing done, it’s not bad it’s knowing when to use it.
The Illusion of Productivity
One of the biggest misconceptions about multitasking is that it leads to greater productivity. However, research has shown that multitasking actually impairs cognitive performance. When we divide our attention between multiple tasks, we're unable to give our full focus and effort to any one task, resulting in lower-quality work and decreased efficiency. In essence, multitasking creates the illusion of productivity while hindering our ability to produce meaningful results. We feel busy but nothing is really getting completed. This energy that we are using can feel exhausting for the ADHD brain. We know our brains need more stimulation to do the boring tasks so
Quality Over Quantity
While multi-tasking may give the impression of getting more done, it often comes at the expense of quality. In contrast, mono-tasking emphasizes the importance of quality over quantity. By focusing on one task at a time, we can devote our full cognitive resources to producing high-quality work. This leads to greater accuracy, attention to detail, and ultimately, better outcomes.
We know our brains need more stimulation to do the boring tasks so this can feel really hard to do, to focus on one thing at a time. So we have to find ways to give our brains a bit to work on while we are monotasking. If you struggle with starting the task to clean your bedroom, can you put on a podcast or music, this may sound like multitasking but it’s really not. It’s doing one action with some stimulation with it. So the action is the bedroom cleaning, the stimulation is music. If you were trying to clean your bedroom and wrap your mom’s birthday presents simultaneously then that would be two actions, probably neither would get done well. Another example would be trying to cook dinner while helping your kid with their homework. Can you stay on top of what's on the stove and help with those spelling words?
Ways to encourage Mono-tasking:
Prioritize and break down tasks: When tasks are broken down into smaller bites, it feels easier to focus on the one piece. It also means more wins, I love the feeling of checking it off my list!
Minimize distractions: do a notification assessment, how many notifications do you really need, do you automatically dismiss them? Then turn them off.
Set boundaries: if others tend to interrupt you and you answer, ask them approach with questions at specific times, closing doors, share you need focus time
Time block: Try this technique of scheduling time on your calendar to work on certain tasks. This can help you to be held accountable to getting just that one thing done.
Practice single tasking actions: Work on strengthening this muscle and tool. FInd times where you can practice working on one thing at a time. Finish that coffee on its own, eat without distractions, be present in meetings.
Know when you need more stimulation: If you find that it’s hard to monotask on somethings, look at where you can add some healthy stimulation for your brain. Add a fidget item, add subtle background noise, music, podcast or tv, if you can try movement during a zoom call or webinar. If you are struggling to do home keeping tasks; adding movement or audio stimulation can help to get the task done
Embracing Mindful Mono-tasking
Multi-tasking may seem like a shortcut to productivity, it often leads to diminished performance and increased stress. On the other hand, mono-tasking offers a more sustainable and effective approach to accomplishing our goals. By embracing mindful mono-tasking, we can unlock our full potential, achieve greater success, and lead more fulfilling lives. So the next time you find yourself tempted to multitask, remember the power of mono-tasking and the difference it can make in your life.
Close those tabs, hang up the phone, shop later, wait for the recording of the all hands and enjoy your lunch! Your brain will thank you!