Why task-switching makes you worse at your job

Dopamine is often called the “reward” chemical because of how it makes us feel. When we “do something right”, like completing a task, we get a hit of dopamine, and it makes us want to do that thing again.

And that’s the problem. Because our brains don’t really care what we do. Dopamine is so powerful that we just want to keep doing whatever it was that made us feel so good, regardless of our long-term goals.

You stop by for a quick peek and get a rush of dopamine when you scroll. Before you know it, an hour has flown by and you’re knee deep in rabbit-hole of useless information .

When we’re focused on something, the left and right sides of your prefrontal cortex work together. But when we multitask, our prefrontal cortex has to split to accommodate the extra cognitive load.

It feels like you’re doing two things at once, but the reality is that’s not how our brains work. You’re really just switching between the two sides of your prefrontal cortex. And remember, that “switching cost ” can cost you a whopping 40% of your productive time.

The truth is that we can only do two things at once when the cognitive load for at least one activity is low.

It’s a badge of honor to be always available. It’s uncomfortable to say “no” if one of your coworkers wants to “hop on a quick call.” You’d rather stop what you’re doing than seem like you’re too busy. Even if you’re in the middle of an important task.

51.5% of workers in a RescueTime study admitted being frequently disturbed in the office. Yet only 13% had spoken to their boss or colleagues about being interrupted while working.

So, what can you do to ignore distractions (including your boss!) and prioritize your most important tasks?

It’s hard to stop multitasking. We’re rewarded for being busy (or at least looking busy). And it’s easy to think, “I’m getting so much done!” when you have a bunch of windows open on your screen.

But doing one thing at a time is often the simplest and most effective ways to boost your productivity. So close those browser tabs, put your phone on silent (and turn it over), and prepare to change the way you work.

Here are a few ways you can stop multitasking and finally start getting stuff done.

Diving into a massive list every morning won’t work. It’s too easy to feel overwhelmed, anxious, and pretty soon you’ll find ways to distract yourself. Instead of trying to “do all the things”, add a step between listing everything you have to do andprioritize the 3 most important tasks on the list .

Assign a number to each task on your to-do list. Which task will you do first? Once you’re done with the first task, then (and only then!), move on to task number two.

Prioritizing your to-do list helps prevent multitasking by removing the temptation to do the easiest, low-focus, unimportant task.

Mute notifications on your phone and desktop and set an alarm for a specific time to check your email, Slack, and other applications. Interruptions happen, but it’s impossible to get into a flow state when you get interrupted every 5 minutes.

Try to batch communication and set expectations with clients and co-workers for when you’ll respond to reduce unnecessary interruptions. Your creative energy will thank you. And remember, few things are so urgent that you have to handle it immediately.

Productivity tools can be a double-edged sword. They enable us to do more work, but it’s easy to get lost in the customization and multitasking features, notifications, and endless menus.

Use the software to your advantage. Install a website blocker, like FocusTime or StayFocusd to block distracting websites. You can also snooze alerts in most productivity platforms or set them to deliver at a certain time of day — almost like a daily brief.

If your smartphone is your poison of choice, install apps like Forest. This app “kills a tree” every time you leave the app to doom scroll.

It’s hard to stay focused for long stretches of time, and it will take practice to master. But like all good habits , it’s worth the hassle.

It’s ironic, but focusing on a single task and slowing down can help you get more done and feel more rested while doing it.

If you want to stop multitasking and experience the benefits of deep focus check out our course — Simple Habits . Learn how to stay focused on your goals, create a habit plan for the first 30 days (and beyond), and get true accountability from people on the same path as you.