Why Multitasking Makes ADHD Worse

If you have attention-deficit/hyperactivity disorder (ADHD), you probably know the feeling of trying to do too many things at once. You start an email, then remember the laundry, then check a text message, then return to the email—only to forget what you were writing. This is called multitasking, and while it might feel like you're being productive, it’s actually making things harder for your brain.

Multitasking means doing more than one thing at the same time. You might be listening to a podcast while answering emails. Or trying to clean your room while having a conversation and scrolling through social media. For most people, multitasking doesn’t work well. But for people with ADHD, it can make things worse.

Why do people with ADHD multitask so much?

If you have ADHD, your brain is always searching for stimulation. It wants to stay busy. If a task feels boring or slow, your brain will try to find something more interesting. That’s when you might switch to something else—or two or three other things—without even thinking about it.

Sometimes, multitasking can also feel like a way to catch up. People with ADHD often feel like they're behind on everything. Doing more than one thing at a time seems like a smart way to save time. But it rarely works that way.

What actually happens when you multitask?

When you multitask, your brain has to keep switching from one thing to another. That switch uses up mental energy. Even if the tasks are small, the switching takes time and focus. It also causes more mistakes. You might miss important details, forget what you were doing, or take longer to finish everything.

Multitasking also adds stress. Your brain feels scattered. You may feel busy all day but not actually get anything done. That can lead to frustration and burnout. Over time, this habit makes ADHD symptoms worse, not better.

What happens if you stop multitasking?

If you stop multitasking, your brain will have more space to focus. You’ll make fewer mistakes. You’ll finish tasks faster. You’ll also feel calmer and more in control.

Of course, this doesn’t happen overnight. It takes time and practice to slow your brain down and focus on one thing at a time. But the benefits are real. You’ll feel less overwhelmed and more confident in your ability to handle tasks.

You might also start to enjoy your work more. When your brain isn’t jumping around, you can actually feel progress. That’s a great feeling for anyone—but especially for people with ADHD.

How an ADHD coach can help

An ADHD coach can help you notice your multitasking habits. They can work with you to find better ways to stay focused without needing to juggle five things at once. Coaching doesn’t mean fixing you—it means helping you build tools that work for your brain.

If you’ve been stuck in the cycle of multitasking and burnout, you’re not alone. Many people with ADHD struggle with this. But with support and a few changes in how you work, you can break the habit and feel more in control of your time.

To find a therapist, visit the Psychology Today Therapy Directory.