Why Multitasking Doesn't Work (and what to do instead)
- Eric Kaufmann
- Nov 13
- 5 min read
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Many neurodivergent adults believe multitasking helps them get more done in less time. Unfortunately, the opposite is true.
In this post, you'll learn a 5-step strategy to monotask with intention and improve your focus.
Table of Contents
Hi Friend,
For years, I thought I was a professional multitasker.
Just last week, I was cooking dinner, listening to a podcast, answering emails, and feeling wildly productive. Then I realized the rice was burning, my emails had typos, and I never finished the paperwork to renew my business license.
Not so good at multitasking after all.
If you’re a busy, neurodivergent adult, I need to tell you something you may not want to hear...
Doing two things at the same time is humanly impossible.
Multitasking doesn’t make you more efficient.
Your brain (neurodivergent or not) is incapable of it.
But this is tricky to navigate, right? We are so busy that doing one thing at a time feels like a waste of time. The truth is, multitasking only slows us down and makes us more stressed.
Maybe your version of multitasking looks different from mine: you start writing a report, then check a text, answer a Slack message, and one hour later, you haven’t made any progress.
Or, you get interrupted at work by a colleague and suddenly forget where you left off. Then it takes twice as long to refocus, and by the end of the day, you are exhausted yet feel like you’ve accomplished nothing.
For many neurodivergent adults with ADHD or who are autistic, this challenge has nothing to do with ability. It’s a reflection of how our executive function skills, particularly sustained attention, work.
Today, I want to share a strategy to improve your focus and executive function skills. It’s one that I use every day and something I teach to many of my adult executive function coaching clients.
Because while it feels counterintuitive to only do one thing, it’s actually more productive.
Let’s dive in.
Why Multitasking Doesn’t Work
Whether you’re neurodivergent or neurotypical, your brain can’t actually multitask.
What feels like multitasking is actually task switching. And every switch burns cognitive fuel. Then, getting back into the zone after an interruption requires even more time and more energy.
Research backs this up. A Stanford University study found that multitasking has serious consequences:
more mistakes
slower productivity
reduced work quality
heightened stress levels.
Another study of adults with ADHD showed similar results; except, instead of feeling more stressed, participants ran out of steam faster.
The moral of the story: when we try to multitask, we end up doing less.
Common Mistakes That Drain Your Focus
It’s not your fault that you try to multitask. Between work, family, and life in general, a lot is asked of you!
To cope with our busy lives, we make three common mistakes:
Believing we can do two things at once. The ADHD brain loves novelty, so switching between tasks can feel productive, even as it derails focus.
Reacting to every notification. Each ping or vibration pulls us out of deep work and forces our brains to restart.
Ignoring our environment. Background chatter, visual clutter, or sensory overload can make sustained attention nearly impossible for many autistic or ADHD adults.
At the end of the day, we feel scattered, behind schedule, and wonder how we worked for eight hours but got nothing done. It's because multitasking doesn't work.
How to Improve Executive Function with Monotasking
If sustained attention is a weaker executive function skill of yours, monotasking is your best daily practice.
Monotasking means focusing on one task at a time. It takes intention, especially for anyone who struggles with sustained attention. That’s where this strategy comes into play.
Here’s a simple five-step monotasking framework to try once per day:
1) Choose one priority
Identify a single task that deserves your full attention. Write it down.
2) Set a start window
“I’ll begin between 11:00 and 11:30.” This gives flexibility without letting the task drift indefinitely.
3) Minimize your super-distractors
Silence notifications, close unused tabs, and ask coworkers or family not to interrupt.
4) Set a realistic timer
Choose a block of time your brain can handle, like 15, 25, or 45 minutes. Commit fully until the timer goes off.
5) Go!
If you made it this far but procrastination kicks in, try out the tools from my free course.
That’s it! One intentional block of monotasking per day. Over time, these short, focused sessions strengthen sustained attention the same way small workouts build muscle.
Pro tip:
After your monotasking session, take 60 seconds and notice how it felt:
On a scale of 1-10, how strong was my focus?
What distractions came up?
Did I lose steam?
Use your insights as data to adjust for tomorrow’s round.
Summary: The Power of Doing One Thing at a Time
Multitasking feels productive but quietly drains our mental energy, leads to mistakes, and weakens executive function skills.
Monotasking, on the other hand, helps neurodivergent adults harness focus, reduce overwhelm, and improve sustained attention.
Once per day, give this a try:
Pick one priority.
Create a short, protected time block.
Remove distractions.
Take action.
Reflect, refine, and repeat daily.
With practice, you’ll notice fewer errors, calmer workdays, and a stronger sense of control. That’s what happens when you stop multitasking and start monotasking.
Remember, if you struggle with focus, you're not broken. You can improve your executive function skills by being more intentional with your attention.
In service,
Eric
FAQs
Why do adults with ADHD struggle to focus at work?
Adults with ADHD often have weaker executive function skills—especially sustained attention. The ADHD brain craves novelty and is easily pulled toward distractions like emails, phone pings, or background chatter. Each time attention shifts, the brain has to refocus, which burns mental energy and slows productivity. Learning to monotask and reduce task switching helps the brain sustain focus and finish what it starts.
How can monotasking improve executive function skills?
Monotasking trains the brain to direct attention intentionally rather than reactively. By focusing on one task for a short, protected block of time, you strengthen the executive function skill of sustained attention. Over time, this reduces mistakes, boosts efficiency, and helps neurodivergent adults with ADHD or autism feel more calm and in control at work and at home.
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About the Author
Eric Kaufmann is an Educational Therapist, Certified Executive Function Coach, and speaker. He is the Co-founder of UpSkill Specialists, an executive function coaching company that helps adults and workplace teams overcome disorganization, procrastination, and productivity roadblocks. Eric is also the founder of Elevate Learning Solutions, an Educational Therapy practice that supports neurodivergent students in becoming independent and confident. Book Eric to speak or lead a workshop.