Does technology multitasking impair sustained focus?

What happens to your brain when you multitask with technology?

Your brain isn't built to do two things at once. When you try to multitask—say, reading an email while listening to a podcast—your brain rapidly switches attention between tasks, not processes them simultaneously. This switching comes with a cost: it drains mental energy, reduces accuracy, and slows you down. A 2022 review in *Nature Reviews Neuroscience* explains that multitasking limits are essentially the price we pay for the brain's ability to quickly learn and generalize new tasks [2]. In other words, the very flexibility that lets you adapt to new situations also makes you vulnerable to interference when you try to juggle multiple streams of information.

The costs aren't just theoretical. A 2022 study using a driving simulator found that when participants performed a simple counting task while driving, their attention remained impaired for a full 30 seconds after the counting stopped—meaning the distraction lingered long after the secondary task ended [7]. The researchers noted that loading new procedures into working memory happens quickly, but purging that information takes much longer, leaving your focus compromised.

This effect is especially pronounced with digital devices. A 2021 study of over 1,000 university students developed the Smartphone Distraction Scale and found that multitasking was one of four key dimensions of smartphone-related distraction, alongside attention impulsiveness, online vigilance, and emotion regulation [3]. The study showed that people who multitask more with their phones also report higher levels of deficient self-regulation and problematic social media use.

How much does multitasking actually hurt your performance?

The damage is measurable and consistent across many types of tasks. A 2023 study found that multitasking impaired people's ability to accurately predict how well they would remember information later—a key metacognitive skill. In two experiments, participants who studied word pairs while also distinguishing between different sound pitches (simulating real-world digital distractions) showed worse memory predictions than those who focused on one task [4]. Importantly, people who reported more media multitasking in their daily lives also had poorer metacognitive abilities even when doing a single task, suggesting that chronic multitasking may erode your ability to monitor your own learning.

The effects extend to learning and academic performance. A 2022 review of 11 empirical studies on digital distractions in learning environments concluded that multitasking reduces learners' capacity for cognitive processing, leading to poorer academic performance [6]. The review also noted that multitasking is most common with media that provide instant emotional gratification, like social media apps—meaning the very platforms designed to be engaging are also the most distracting.

Even in controlled, high-stakes environments like driving, the costs are clear. A 2025 study of 123 participants performing a target-detection task while simultaneously doing a driving-based tracking task found that performance on both tasks declined over time—a phenomenon known as the vigilance decrement [8]. The researchers highlighted that executive function, arousal, and motivation all play a role, but the bottom line is that sustained focus suffers when you split your attention.

Who is most at risk from technology multitasking?

Children and adolescents appear especially vulnerable. A 2024 narrative review of over 157 studies on digital device usage and childhood cognitive development found that while digital tools can enhance skills like multitasking and information processing, they also carry risks of cognitive overload, diminished attention spans, and impaired social skills [1]. The review emphasized that structured digital engagement and parental involvement are critical to mitigating these negative effects.

Students with attention-deficit/hyperactivity disorder (ADHD) face even greater challenges. A 2025 study found that digital environments characterized by multitasking and rapid stimuli exacerbate vocabulary loss in ADHD learners, because working memory deficits and fragmented attention make it harder to retain information [5]. However, the same study noted that when used strategically—for example, with spaced repetition systems that reintroduce words at optimal intervals—technology can actually help. The key is structured, distraction-free learning environments.

Interestingly, gender also plays a role. The 2021 Smartphone Distraction Scale study found that females had significantly higher scores than males across all four dimensions of distraction, including multitasking [3]. This doesn't mean women are worse at focusing—it may reflect different patterns of smartphone use or different emotional regulation strategies. But it does suggest that interventions may need to be tailored differently for different groups.

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