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Writer's pictureThe Open Mind Institute

The Silent Productivity Killer: How Multitasking Sabotages Your Focus

As the year comes to a close, it often feels like the universe hits the "fast-forward" button on our to-do lists. Work projects need wrapping up, holiday preparations loom large, and those New Year’s goals you set way back in January? Well, they might still be unchecked. It’s easy to fall into the trap of multitasking, believing that juggling everything at once is the only way to stay afloat. But here’s the truth: multitasking isn’t helping you. In fact, it’s probably one of the most silent and sneaky productivity killers.


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The Myth of Multitasking

We’ve all heard the phrase “multitasking” tossed around as if it was the holy grail of efficiency. But here’s what the science says: multitasking doesn’t make you faster or more efficient. Our brains aren’t wired to perform multiple tasks requiring attention and cognitive effort simultaneously. According to research from neuroscientists, what we call “multitasking” is actually rapid task-switching, where your brain quickly toggles between tasks. Every time you switch, you pay a cognitive cost.


A study from Stanford University found that heavy multitaskers (those who regularly try to perform several streams of information at once) were less effective in filtering irrelevant information, had poorer working memory, and were generally worse at managing tasks compared to those who focused on one thing at a time. Essentially, multitasking damages your focus, reduces the quality of your work, and makes you more prone to mistakes.



Why Multitasking Hurts Your Focus

  1. Cognitive Overload: Think of your attention as a spotlight. When you focus on one thing, the spotlight shines brightly, illuminating your task. When you multitask, that beam gets split into several weaker lights, leaving everything in a foggy half-shadow. This diffusion drains your mental energy, making you feel tired and less effective.

  2. The Switching Cost: Every time you jump between tasks, your brain has to reorient itself. The American Psychological Association has shown that these small moments of reorientation add up, costing us about 40% of our productive time. It’s like driving a car and having to stop every few minutes to remember where you were going.

  3. Dopamine Dependency: Multitasking creates a false sense of productivity. Every time we switch tasks and get a new notification or finish a small action, our brain gets a dopamine hit. It feels good, so we crave more. But this feel-good chemical is the same one associated with addiction—meaning we might be addicted to task-switching, even though it ultimately sabotages our focus.



Strategies for Deep Focus

With end-of-year demands at an all-time high, how can you fight the allure of multitasking? Here are some practical strategies to embrace deep focus:


  1. Use Time Blocking: Dedicate blocks of time to specific tasks and treat them as sacred. For instance, block 9 AM to 11 AM for deep work and make it non-negotiable. During this period, minimise all distractions—close your email, turn off notifications, and communicate to others that you’re unavailable.

  2. Adopt the Pomodoro Technique: Work in focused bursts of 25 minutes (or more if you’re experienced) followed by a 5-minute break. This technique leverages the power of intervals to help you maintain deep concentration while still giving your brain a breather.

  3. Prioritise and Eliminate: With the holidays approaching, now is the perfect time to practise prioritisation. Identify your top three tasks for the day and work on them in order of importance. If a task isn’t essential or urgent, consider putting it on your post-holiday list.

  4. Practise “Attention Residue” Management: Research shows that attention residue—lingering thoughts from the previous task—affects your ability to focus on a new one. To combat this, build a short, 2-minute buffer routine between tasks. This could include stretching, deep breathing, or jotting down lingering thoughts in a notebook to clear your mental slate.

  5. Create an Attention-Friendly Environment: Remove as many distractions as possible. Use noise-cancelling headphones, tidy up your workspace, or work in a clutter-free zone. At home, set expectations with your family or housemates about your need for focus time.

  6. Use the “Five More Rule”: When you feel the urge to check your phone or switch tasks, challenge yourself to stick with your current activity for “five more” minutes, pages, or tasks. This simple delay tactic can break the dopamine-driven cycle of distraction and train your mind to push through moments of discomfort.


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Final Thoughts: Your Brain Deserves a Break

As the year winds down, remind yourself that your brain isn’t a machine—it’s a beautifully complex organ that thrives on dedicated attention. Instead of trying to juggle everything, focus on one task at a time. By doing so, you’ll not only improve your productivity but also reduce the stress and overwhelm that often come with the end-of-year crunch.


So, as you tackle your year-end to-do list, take a moment to breathe, slow down, and give your attention the respect it deserves. Here’s to finishing the year strong—not frazzled, but focused.


As usual, if you need a little help, we are one call away.


Xin Yi Ng (Michelle)

Research & Development Lead

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