Why You Can’t Multitask (And What to Do Instead): The Neuroscience of Focus

Have you ever tried to answer emails during a meeting, only to realize you missed a key point—or worse, sent a message to the wrong person? You’re not alone. Neuroscience shows that your brain is not designed for multitasking, despite what modern life demands. In fact, every time you switch between tasks, your performance drops dramatically.

David Rock’s 'Your Brain at Work' explains that the prefrontal cortex can only hold a few thoughts at once. When you try to do two conscious tasks simultaneously, your brain is forced to switch back and forth, never truly doing either well. This phenomenon, known as dual-task interference, leads to mistakes, slower progress, and a measurable drop in IQ.

Consider this: research cited by the NeuroLeadership Institute found that constant emailing and texting can reduce your effective IQ by up to 10 points. For men, the effect can be even greater. The cost isn’t just mental—it’s emotional too, as the stress of constant switching leaves you exhausted and less able to manage your emotions.

So what should you do instead? The answer is to embed repetitive tasks as habits. When you automate routines—checking your calendar, replying to standard emails, or making your morning coffee—these actions move out of your conscious spotlight and into the domain of the basal ganglia, your brain’s habit center. This frees up mental energy for the work that truly matters.

To protect your focus, create rituals: block time for deep work, silence your devices, and set clear boundaries. When distractions arise, pause and redirect your attention gently but firmly. Over time, these habits not only improve your productivity but also your sense of calm and control.

By letting go of the multitasking myth and embracing the power of focus, you can reclaim hours of lost productivity and enjoy a more satisfying, creative workday. For more brain-based strategies, explore the NeuroLeadership Institute’s blog and connect with communities passionate about the science of high performance. 1 4