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Monotasking—focusing on one thing at a time—is a way to apply mindfulness to your work life, increase your productivity, and improve your odds of entering a state of flow. If you find yourself jumping from task to task while working, you’re not alone. In a world full of distractions, multitasking is a common response—even though research shows it lowers productivity by as much as 40%.
It’s a debate as old as the first conversation about productivity: should you multitask to get more done, or just focus on one thing at a time? Below, we’ll explore each side of the argument about monotasking and multitasking, all in the context of mindfulness.
Monotasking vs multitasking: what’s the difference?
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The main difference between monotasking vs multitasking is that monotasking involves deep focus and concentration on a single activity, whereas multitasking means doing multiple tasks simultaneously—or “task switching,” which refers to jumping between tasks.
Monotasking is the act of focusing your full attention on a single task. When you find yourself getting distracted or being drawn toward other tasks, you gently bring yourself back to the original task at hand. Or, if you do decide to switch tasks, you stay singularly focused on the new one.
Multitasking is the habit of doing multiple tasks at once, or “task switching” between different activities. This can refer to anything from talking on the phone while driving, to listening to a podcast while writing, to having a dozen browser tabs open and jumping between them.
Proponents of multitasking may have specific reasons for jumping between tasks. For example, if your job involves both managing people and producing your own work, you may be pulled by the demands of the day toward switching back and forth. Personal preference, habits, and the particulars of a work environment can all weigh in on the decision to multitask or monotask.
What’s the right way to multitask?
Kat Boogaard at Trello, the productivity app, argues that multitasking and task switching should be understood separately. Task switching—the aspect of multitasking most commonly studied in research—is now understood by most to negatively affect performance and should be avoided. It results in cognitive overload and a mental drag, because you’re still thinking about the last activity as you start the next one.
However, multitasking doesn’t have to be detrimental. “Classic” multitasking—doing two activities simultaneously—may not impact performance, as long as the activities are different enough that they don’t create cognitive overload.
Typically, this means combining activities that use different senses. Think about biking and listening to a podcast, or taking a walk while talking to a friend on the phone.
Writer Peter Bregman suggested a possible quadruple-tasking scenario—biking to work while planning your day—which covers the tasks of:
Commuting to work
Exercising
Preparing for the day
Starting your day with positive energy
3 reasons to stop multitasking
Studies show that multitasking in the sense of task switching—jumping back and forth between tasks—is detrimental. Here are some of the most compelling reasons to avoid it.
One review of multitasking and mindfulness literature found that research shows multitasking lowers IQ, shrinks gray matter, and reduces productivity by 40%. Conversely, mindfulness practices increase gray matter and improve regions of the brain involved with learning, memory, emotional regulation, and self-awareness.
2. Multitasking uses more time and energy
There is a measurable mental cost to switching between tasks. Various studies have instructed participants to jump between tasks and then measured the time cost to performance, comparing them with participants who simply repeated the same task instead of switching.
One such study from 2001 found that participants lost time each time they switched from one task to another—and that as tasks became more complex, participants lost even more time. People took significantly longer to complete more complex tasks when switching between them.
3. Multitasking is driven by distraction, not intention
Multitasking is typically considered at odds with mindfulness because it’s frequently driven by distraction and by accommodation of external demands on our time, rather than our own priorities. Monotasking is an antidote to both of these issues.
When we sit down to make progress on a project, and decide to handle incoming emails, phone calls, and requests at the same time, we miss the chance to give our full attention to our most important task. We also miss the opportunity to set and stick to our own intention for how we’d like to use that time. Learning how to be more present in each task is one of the most effective ways to counteract this pull toward distraction.
Of course, this is hard—and sometimes unrealistic. Modern workplaces provide significant distraction, and our brains are wired for novelty in the first place. For these reasons, even when we want to monotask, we often end up multitasking.
How to stop multitasking—with mindfulness
If you’re a die-hard multitasker, consider adding meditation into the mix. It may help you reduce the stress and cognitive overload that come from task switching.
Although mindfulness isn’t generally associated with multitasking, that doesn’t mean mindfulness practices won’t help you become better at managing your attention. A study by University of Washington Information School professors David Levy and Jacob Wobbrock studied three groups of people in a series of multitasking experiments.
One group received eight weeks of meditation and mindfulness training, another received eight weeks of body relaxation training, and the control group received no training at all.
Monotasking is not inherently better or worse than multitasking—it depends on the type of tasks involved and the person doing them.
Multitasking is often the brain’s default way of operating, and while we can strive toward monotasking and mindfulness, we’ll still face situations where managing multiple tasks at once is unavoidable. Plus, while some people prefer monotasking, others genuinely thrive while juggling tasks in a busy environment—and a small percentage of people are so-called “supertaskers” who face no measurable productivity hit when multitasking.
That said, research consistently shows that multitasking can lead to cognitive overload and can reduce productivity by up to 40% for most people. So whether you’re a monotasker or a multitasker at heart, it’s worth being aware of the research when planning your approach to work. If you notice cognitive overload creeping in, try approaching your day more mindfully—taking on tasks one at a time, and giving each your full attention before moving on.
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Frequently Asked Questions
What is monotasking?
Monotasking means focusing your full attention on a single task at a time, rather than splitting your attention between multiple activities. It’s closely associated with mindfulness, because both practices involve bringing your awareness back to one thing when you notice yourself getting distracted.
Which is better—mindfulness or multitasking?
These aren’t really opposites, but research suggests that a mindful, monotasking approach leads to better outcomes for most people. Mindfulness supports the kind of focused attention that monotasking requires, while multitasking—specifically task switching—tends to increase cognitive overload and lower productivity.
Can mindfulness help you multitask better?
Yes. Research from the University of Washington found that people who completed eight weeks of mindfulness training reported significantly lower stress levels while multitasking compared to those who received relaxation training or no training at all. Mindfulness appears to reduce the mental cost of switching between tasks, even if it doesn’t eliminate it.
Is it ever okay to multitask?
Yes—when the tasks involved are different enough that they don’t compete for the same mental resources. Combining a physical activity like walking with a listening task like a podcast is a classic example of multitasking that doesn’t hurt performance. The problems arise with task switching between cognitively demanding activities, like writing and answering emails.
How do I get better at monotasking?
Start by choosing one task and committing to it for a defined block of time—even ten or fifteen minutes. Close unrelated tabs, silence notifications, and if you notice yourself pulled toward something else, gently return your focus. Pairing this with a regular mindfulness practice can make it easier over time. Explore mindfulness activities for adults for practical exercises that build this kind of focused attention.
