Are ADHD Adults Good At Multitasking?
(originally published September 12, 2023, updated April 15, 2025)
I often hear from clients when we begin our work together that they think they’re good at multitasking. Do you think this is also true for you, too? If you do, it’s likely because that is just the way you have operated for so long and, perhaps, one of the ways you know how to get your work done.
Multitasking may have become a habit for you.
So now you think it’s just the way you operate. Assuming that this is the way you operate best is a false equivalency. That is, just because you may often multitask does not mean that it is a productive way to operate. In fact, when you are multitasking, you are not working efficiently, doing your best work, or even doing what is most important to you.
What is Multitasking?
Multitasking is when you are seemingly working on multiple tasks at once or focusing on more than one task at a time. Typically, you are switching back and forth between tasks in rapid succession.
Some common examples include:
- working on one one task, while checking email as it comes in.
- listening to music while reading.
- preparing multiple dishes for dinner while setting the table in between,
- riding a stationary bike and sketching out a plan for a project.
- driving while talking on the phone.
- studying and texting occasionally.
Can you add to the list? When do you multitask?
When Multitasking Is Helpful
Well I just claimed that multitasking is not helpful, this is not always the case. in fact there are times when multitasking can help you be productive.
We all have floating attention. ADHD adults have quite a bit of floating attention. This means you may pay attention to something else instead of your main task. This means you are prone to distractions. There goes the squirrel.
When you give your floating attention a job to do while working on your main task, you can minimize the chance of being distracted so you can better focus on your primary task. Some ways to do this are:
- using a fidget in a meeting
- listening to music and studying
- working in a cafe
- walking on a treadmill and writing a report
- bike while planning
In these instances, you can perform two tasks at once, multitask, allowing you to better focus on your primary task.
How Your ADHD Contributes To Your Tendency to Multitask
Dr. Brown’s Model of Executive Functions Impaired in ADHD, shown above can help us see some of the reasons ADHD adults may tend to multitask
For example, since Activation (prioritizing, planning, and initiating tasks) can be challenging for adults with ADHD, you can become stuck starting or transitioning to a different task. When this happens you may oscillate between returning to the original task or starting something entirely new, multitasking. You may do this when you are concerned about whether you are focusing on the correct task.
When the task lacks intrinsic interest, as you probably know, it is difficult for ADHD adults to focus on a single task for long periods of time. You just get bored, right? As a result you may shift between tasks, multitask, as a means to keep yourself engaged and interested.
Part of the reason you may get bored is because you have an ADHD interest-based nervous system. While your neurotypical peers who can be motivated when a task is important, your motivation comes from being interested in a task. That is something interesting, novel, challenging, or urgent. So, you may switch to a task that has one or more of these factors, even if you intended to do something else.
You may also multitask because of your ADHD challenge managing the frustration that can come from a challenging task. So, you may opt to switch to a different task rather than persevering and seeking help when you need it.
In all the previous examples, because it seems as though it happens automatically, it may have become a habit.
How a Heavy Workload / Chaotic Schedule Can Lead to Multitasking
One of the reasons, aside from your ADHD symptoms, you may multitask is because you feel overwhelmed with the number of tasks you need to do. It may feel in the moment as though everything is equally important. And, as a result you may feel you need to do everything right now! Sounds familiar?
No doubt this sense of urgency can give the energy you need to keep working. Though you may do so haphazardly, without regard for priorities or a plan. Then, as you drop balls when you operate this way, you may just see this as evidence you need to work more and faster.
I know it can feel like you do not have a choice but to keep operating this way. But you do.
What Is the Cost of Multitasking for ADHD Adults?
Above I covered the definition of multitasking, as well as the reasons you may multitask. But the reason you might reduce your multitasking is because of the cost associated with this habit.
First, though multitasking may make it appear that you are busy, it doesn’t necessarily mean you’re being effective or efficient. That is because you may tackle whatever captures your attention without a plan or sense of priorities. You may not even do what is most important to you. You are just jumping from task to task, working fiercely to keep all of the balls in the air.
When you multitask you may even be less productive because of the associated switching costs. This happens because your brain needs time to refocus and get back into the flow each time you switch back and forth. As a result you lose time.
Multitasking can also result in lower-quality work. In addition, when you’re not fully engaged in a task because you are multitasking, you are more likely to make mistakes or miss important details. Makes sense, right? Your ADHD may also exacerbate this, as the lack of attention to detail is one of the symptoms of ADHD, so the potential of lower quality work is greater.
As you know ADHD adults have a weak working memory, “the small amount of information that can be held in mind for 20 to 30 seconds and used in the execution of cognitive tasks”. Multitasking, when your attention is divided, can make it even more of a challenge holding information in your working memory. Completing tasks, such as cooking multiple dishes from recipes, can be even harder if you multitask.
You also may not be as creative if you often multitask, because creativity often requires deep focus and uninterrupted thought to be able to focus deeply and you can’t have this when you are multitasking.
Over time this is a habit switching between tasks can also be stressful and overwhelming and lead to burn out. Of course this burn out will impact your physical and mental well-being.
There is also an increased risk of mistakes and accidents as a result of multitasking. Think of the last time you were using your phone while driving or cooking in the kitchen while juggling multiple dishes.
The Habit Loop
For many adults with ADHD multitasking has likely become a habit. Just as habits are hard to adopt, they are also hard to unlearn. You can learn what helps ADHD adults form habits and how ADHD adults can finally fix their love-hate relationship with habits.
So that you have realistic expectations it will be helpful to remember that it will take time to unlearn your habit of multitasking. And can give yourself the time and compassion you need as you work towards operating in a different way.
The Solution to Multitasking For ADHD Adults Is Monotasking
Are you ready to stop multitasking?
The first step to reduce the amount of multitasking, is to start by practicing the habit of monotasking using the five triggers.
To do this first, choose a task and practice focusing on this one task only. It doesn’t matter which task.
The next step is to choose the location. So, if your usual workplace is too distracting, you might decide to work in a cafe or a conference room at work.
Next, choose when you are going to work. That might mean working on the same task every day for 45 minutes at the start of the day. Alternatively, you might work on that task once a week for half a day. You might need to experiment to find a time that works for you.
Some people find the accountability of working with other people helpful in falling through. If you don’t have someone you can work with, you could use a service like Focusmate.
It is important to think about the preceding action, as this can help you develop a new habit of monotasking. One way to do this is to use habit stacking. For example, you could start writing right after you get coffee at the cafe. Then writing will become associated with getting your coffee.
Emotions can also trigger a habit. For example, when you are bored you might jump from task to task. In this example, you might listen to music while writing to get the stimulation you need.
How To Get Better At Monotasking
To help you focus on monotasking, here are a couple of final tips
When you decide what you want to focus on, you might get distracted by other tasks you think you should be doing.
To address this you could choose a time when you will do the other other tasks that come to mind. You could also choose to defer them indefinitely or at least until you can decide on a time. Also when these thoughts come to mind while you are working, write them down on a separate piece of paper. When you do this you won’t have to worry about forgetting them.
Then remind yourself, I’m doing this and not that!
It will also help to break down the task as much as possible. So, when you are ready to work, you will feel capable of doing the task.
Multitasking Is A Mythical Activity
Multi-tasking rarely works and Dr. Ned Hallowell refers to multitasking as a:
[perfectpullquote align=”full” bordertop=”false” cite=”” link=”” color=”” class=”” size=””]mythical activity in which people believe they can perform two or more tasks simultaneously.[/perfectpullquote]
