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Can multitasking hurt performance with ADHD? 

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Updated
ByMy Patient Advice
Author: Dr. Rebecca Fernandez, MBBS

Many adults with ADHD believe they are good multitaskers because they are used to juggling several things at once. In reality, multitasking can make focus, accuracy, and emotional regulation harder. According to NHS guidance, ADHD affects working memory and attention control, making it difficult to switch effectively between tasks. What feels like productivity can quickly turn into overwhelm. 

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Why multitasking drains focus 

The Royal College of Psychiatrists explains that ADHD brains are easily distracted by internal and external stimuli. When attention is split, the brain must repeatedly re-engage, which uses more energy and increases the likelihood of errors. 

A 2024 study in Frontiers in Psychiatry found that multitasking reduces task accuracy and prolongs completion times in adults with ADHD compared with focused, single-task approaches. This is not a lack of effort, but a sign that the brain is working against its natural rhythm. 

How to work more effectively 

According to NICE guideline NG87, structured time management and environmental control are key for ADHD productivity. Practical strategies include: 

  • Working on one task at a time and allowing short breaks between activities 
  • Using external cues, such as visual lists or timers, to stay anchored to the current task 
  • Reducing environmental distractions like unnecessary notifications or background noise 
  • Prioritising important tasks earlier in the day when focus is highest 

These techniques help prevent cognitive overload and maintain steadier performance. 

Coaching and focus training 

CBT and ADHD coaching can help improve attention control and reduce impulsive task-switching. Coaching also supports realistic planning and emotional awareness when focus lapses. 

Services such as Theara Change provide behavioural and psychological coaching to help adults with ADHD build focus habits, manage time, and use practical systems that complement NHS and NICE recommendations. 

Takeaway 

Multitasking may feel productive, but for most people with ADHD, it reduces efficiency and increases stress. According to NHS and NICE evidence, focusing on one task at a time, supported by structure and self-awareness, leads to clearer thinking, better outcomes, and less burnout. 

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Dr. Rebecca Fernandez, MBBS
Author

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy. 

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