The Stress Habit That Looks Productive but Could Leave You Feeling Drained

Some days look impressively busy from the outside. Emails get answered between meetings, messages fly back and forth during lunch, and several projects seem to move forward at once.

By evening, though, many people feel completely wiped out, with a nagging sense that they didn’t actually get much done. A common daily habit may be the culprit, and it’s one many people proudly consider a strength.

The Habit: Constant Multitasking

The habit in question is multitasking, especially the kind that involves constantly jumping between tasks, tabs, apps, and notifications. It can feel efficient, like you’re making the most of every minute.

In reality, the brain doesn’t truly do two demanding tasks at once. Instead, it rapidly switches attention back and forth, and each switch comes with a hidden cost.

Every Switch Costs Time

Researchers who study attention describe the effort of moving between tasks as a “switch cost.” Each time you change focus, your brain has to reorient itself to the new task’s rules and goals.

According to the American Psychological Association, these small mental delays can add up to a significant loss of productive time. The busier the day feels, the more of those costs may be piling up.

Getting Back on Track Takes Longer Than You Think

Research by Gloria Mark at the University of California, Irvine, found that after an interruption, it can take more than 20 minutes on average to return to the original task. Often, people take on other small tasks before finally coming back.

Her research has also found that attention spans on screens have grown shorter in recent years. Many people now switch focus within a minute or less while working on digital devices.

Heavy Multitaskers May Struggle to Focus

A well-known study from Stanford University compared people who frequently juggled multiple media streams with those who rarely did. The heavy multitaskers had more trouble filtering out distractions and switching between tasks effectively.

That’s the opposite of what many people expect. Rather than becoming better at multitasking with practice, frequent multitaskers may become more easily distracted.

It Raises Stress Levels

Constant interruptions don’t just slow work down. Research on workplace interruptions has found that people who are frequently interrupted report higher stress, frustration, and time pressure.

Even when they work faster to make up for lost time, the extra effort comes at a mental cost. Over time, that steady pressure can leave people feeling exhausted.

Mental Fatigue Builds Throughout the Day

The brain uses a lot of energy to manage attention and make decisions. Bouncing between tasks forces it to repeatedly refocus, which can lead to mental fatigue.

That’s why a day packed with multitasking can feel draining even if it didn’t involve much physical effort. Many people notice irritability, brain fog, or trouble concentrating by the afternoon.

It Can Spill Into Your Eating Habits

Multitasking often extends to meals, like eating lunch while answering emails or scrolling through a phone. Research has found that people who eat while distracted tend to eat more, both at that meal and later in the day.

Distracted eating makes it harder to notice fullness cues and enjoy food. Stress can also increase cravings for sugary or salty snacks, adding to the cycle.

Single-Tasking Is More Effective

Focusing on one task at a time allows the brain to work more deeply and efficiently. Many people find they finish work faster and with fewer mistakes when they stop switching constantly.

Single-tasking can also feel calmer. Giving full attention to one thing reduces the mental clutter that comes from juggling many at once.

Simple Ways to Break the Habit

Turning off nonessential notifications removes a major source of interruptions. Setting specific times to check email and messages, rather than responding to every alert, can also help.

Time blocking, where you set aside periods for focused work, makes it easier to concentrate. Short breaks between tasks give the brain a chance to reset.

Make Room for Real Breaks

Taking breaks away from screens, like a short walk or a few minutes of stretching, can restore focus. Eating meals without devices also gives your mind a chance to rest.

Building these pauses into your day may feel less productive at first. Over time, they can help you feel more energized, less stressed, and more in control of your time.