We all multitask, more than we probably realize. We do it out of habit, to stimulate ourselves, for productivity, and for a number of other reasons. We watch TV and use our phones, listen to music while driving, and listen to podcasts while eating. The question is: does multitasking really serve us?

We’ll cover what exactly is happening when we multitask, how it can be a problem, and how to bring mindfulness to the experience.

A Note on Multitasking

When you think of multitasking, you probably think of doing two (or more) things at once. In reality, multitasking is actually a process of switching attention back and forth rapidly. In fact, multitasking isn’t as efficient as we generally think it is. Research shows it actually decreases productivity, tires the brain out, and decreases efficiency of both long-term and working memory.

A Note on Mindfulness

What many people think of mindfulness is actually the quality of concentration. I cover this more in my post Mindfulness and Concentration: Complementary Qualities. Simply put, concentration is our ability to collect the attention onto one object. Mindfulness is the quality of knowing, of being present with what is happening.

I mention this because we can actually be both mindful and multitask. I cover this a few sections down in more detail, but it’s worth noting mindfulness and multitasking are not inherently mutually exclusive. Just as we can be present with the experience of doing one thing, we can potentially be present and mindful of multiple experiences.

When Multitasking Becomes a Problem

As it relates to mindfulness, multitasking can become a problem in a couple of ways. First, it fragments the attention. We struggle to be fully present with something when there is too much input. Think about it. It’s relatively easy to be present with your favorite song if you have your eyes closed and noise-cancelling headphones on. But if you’re playing it on your phone in a crowded space with plenty of other things going on, it is harder to be fully present with it.

And second, we simply aren’t as aware of what is happening when we are multitasking. When the attention is switching back and forth, the mindfulness must do so as well. This can be tiring on the mind, and not give us a clear picture of any one thing. Without some level of focus, we cannot dive deeply into an experience and truly understand it.

A good example of this is mindful eating. When we sit and eat mindfully, we are able to tune in completely. We can really taste the tastes, smell the smells, and feel the experience of eating. When we multitask, we barely notice we are eating. We barely notice feelings of hunger or fullness.

Choosing Where We Place Attention

One of the things I work with in mindfulness coaching sessions with my students is choosing where we place our attention. When we have multiple things going on, we are often having our attention dragged back and forth. We lose agency and the ability to choose where we put the attention.

It’s not that this means we cannot be mindful, but it does give us something else to observe. We can watch where our attention is drawn. Even now, you can pause and observe this. If you sit silently for a moment, where is your attention drawn? It’s easier to do sitting here in silence. When you have multiple different inputs and things happening, it can become more difficult to recognize what is happening with awareness.

Instead, singletasking gives us an ability to fully place our attention on the task at hand more intentionally. Doing this can help us be more productive of course, but also train the mind to be present with experience with less distraction. With less stimulus, it’s easier to choose where we want to place our attention. And, we can dive in more deeply to whatever we are doing.

Singletasking and Mindful Mutitasking

I’ve talked a lot about slowing down and its benefits. I have an episode of the podcast that is included on my Mindfulness in Daily Life Playlist where I specifically cover the benefits of slowing down and how it can serve us. The video is below if you want to listen, but I want to focus on single-tasking.

As the term suggests, single-tasking is doing one thing at a time. It’s a way to slow down and pay attention. I encourage you to drop something next time you’re multitasking, do one thing at a time, and investigate how it feels in the mind. It’s much less stressful!

If we do multitask, we can do so mindfully! Recognize how the mind feels. When you tune in, you’ll see attention bouncing back and forth. You don’t need to judge yourself. Just explore what it is like to multitask mindfully. If you’re listening to a podcast while cooking, simply recognize that you are doing both things. How does the mind feel doing both? Why are you multitasking? What’s the intention, and what’s the effect?

Remembering to Be Present

Most of us mutlitask without even realizing we are doing so. It’s pure habit energy. To remember to be present and check in with multitasking, you might use mindfulness reminders. For example, every time your phone rings, you pause to check in with what you’re doing. Or you could take a few breaths whenever you go from standing to seated.

You also might consider incorporating short little mindfulness breaks into your day. Do a two minute mindfulness practice, take some mindful breaths, or do some walking meditation. You can set a reminder on your phone, or pick a specific time like after eating lunch. Burmese monk Sayadaw U Tejaniya argues continuity is one of the most important factors in our mindfulness practice. I cover the research supporting this in this post.

Building a Mindfulness Practice

Building a sitting meditation practice is a great way to begin to tune in more mindfully. I find that my sitting practice feeds mindfulness in daily life, and my practice in daily life feeds my sitting practice. It’s a self-reinforcing loop.

If you’re new to meditation, you might check out my page on Mindfulness for Beginners. I also highly recommend our free Month of Mindfulness program. This program has 30 days of meditations that are just 3-6 minutes to help you build a regular habit. And of course, if you have any questions or want support, you can reach out to me here.

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