ADHD and the Myth of Multitasking: Why You’re Not as Productive as You Think

Breaking the Multitasking Myth: A Guide to Thriving with ADHD

In a world of endless distractions, multitasking feels like the ultimate survival skill. But here’s the truth: it’s not the productivity hack we think it is, especially if you have ADHD. In fact, trying to juggle too many things at once could be sabotaging your success.

Let’s set the scene. You’ve got social media open on one screen, a group chat blowing up your phone, urgent work emails demanding attention, a meeting later today, and a spouse who isn’t thrilled that you’ve postponed their call again. Sound familiar?

I’m Jeremy Van Wert, a coach who helps people strategize and create balance in their lives—especially those of us with ADHD. If this feels like your daily reality, it’s time to talk about why multitasking is holding you back and what you can do to live a more fulfilling, focused life.

The Multitasking Myth

Here’s the hard truth: multitasking is a lie we tell ourselves to feel like we’ve got it all under control. Studies, including research from the American Psychological Association, reveal that multitasking decreases productivity by up to 40%. Why? Because constantly switching tasks increases errors and diminishes the quality of your work.

For those with ADHD, multitasking is even trickier. ADHD involves challenges with executive functions like working memory, attention regulation, and task prioritization. These are the exact skills required to juggle multiple tasks effectively. So when you try to multitask, you’re essentially forcing your brain to work against its natural wiring.

It’s like attempting a high jump over a 14-foot pole when you’re only equipped to clear two feet. Instead of excelling, you’re spread too thin—emails come off rushed, conversations get forgotten, and your creative spark fades under the weight of overwhelm.

The Cost of Multitasking with ADHD

The impacts of multitasking go beyond productivity:

1. Increased Stress: Your brain works overtime trying to juggle it all, even if you don’t consciously feel stressed.
2. Memory Impairment: Forgetting conversations or key details is common when your focus is divided.
3. Creativity Drain: True creativity requires mental space to think deeply. Constant task-switching robs you of this, stifling your innovative potential.

So, if multitasking isn’t the answer, what is? Enter the power of monotasking.

Embracing Monotasking: Your ADHD Superpower

Monotasking—or focusing on one task at a time—may sound counterintuitive in a fast-paced world. But trust me, it’s a game changer for people with ADHD. Here’s how to start:

1. Focus on One Thing at a Time: Dive deep into one task. Use your ADHD hyperfocus to your advantage and commit to doing it well, distraction-free.
2. Minimize Distractions: A clutter-free workspace can make a world of difference. Silence notifications on your devices, and create an environment that supports focus.
3. Prioritize Tasks: Identify the top two tasks you must complete each day. If everything else falls off your plate, you’ll still feel accomplished.
4. Use External Supports: Tools like apps with reminders or alarms can help you stay organized. Personally, I swear by Microsoft To Do for task management.
5. Time Block Your Schedule: Allocate specific time slots for focused work in your calendar. This structure ensures your energy aligns with your priorities.
6. Build Attention Stamina: Reduce time spent scrolling and train your brain to focus longer. Apps like Speechify can help you consume long-form content through audio, making it easier to stay engaged.

Your ADHD Strengths Are Your Secret Weapon

Here’s what I want you to take away: ADHD isn’t a deficit—it’s a different way of thinking. You have unique strengths like creativity, out-of-the-box problem-solving, and the ability to simplify complex ideas. By embracing monotasking, you can harness these superpowers and create a life that feels aligned and fulfilling.

So, the next time you’re tempted to juggle it all, pause. Ask yourself, “What’s the one thing I can focus on right now?” Start there. You’ll be amazed at the clarity, creativity, and calm that follow.

Ready to turn ADHD into your greatest advantage? Let’s work together to create a strategy tailored to your unique strengths and challenges. Book a free discovery call with me today—because you deserve to thrive, not just survive.