Why Multitasking Is Killing Your Productivity and How 18 Minutes Can Save You

In a culture that prizes doing more at once, multitasking seems like a badge of honor. However, scientific research reveals that switching between tasks rapidly is detrimental to your cognitive abilities. Studies show that multitasking can reduce your IQ by as much as 15 points, comparable to the effects of missing a night’s sleep. This cognitive overload leads to more mistakes, slower work, and increased stress.

Peter Bregman’s '18 Minutes' offers a compelling antidote: single-tasking with intention. By spending focused time planning your day, checking in midday, and reflecting in the evening, you train your brain to resist distractions and improve concentration. This ritual helps you avoid the mental fatigue caused by constant task switching.

One key insight is the role of the brain’s amygdala and prefrontal cortex. The amygdala triggers emotional, impulsive reactions, while the prefrontal cortex manages rational thought. Pausing for just a few seconds before acting allows the prefrontal cortex to engage, reducing rash decisions and improving outcomes.

Internal barriers like perfectionism and negative self-talk often fuel multitasking as a way to cope with anxiety or fear of failure. Embracing imperfection and practicing positive reframing can break this cycle. For example, rather than striving for flawless results, focus on progress and learning.

Examples from sports legends and entrepreneurs demonstrate that consistent, small focused actions build momentum. A basketball player’s thousands of missed shots were stepping stones to mastery, not failures. Similarly, a business leader’s deliberate pauses and planning helped navigate complex challenges and maintain clarity.

By understanding the neuroscience behind distraction and adopting the 18-minute ritual, you can reclaim your attention and dramatically boost productivity. This blog will guide you through practical steps to cultivate mindful single-tasking and overcome the multitasking myth.