tl;dr: Task switching is a process of stopping what you’re doing, switching to a new task, and starting the new task. Each step comes with challenges. Multitasking seems like it might help, but nearly always hurts more than it helps. Fortunately, there are many ways to improve your task switching abilities, listed below!
It’s easy to get wrapped up in what you’re doing. You might be scrolling Tiktok or Reddit. Or you might be playing a fun video game or binging a new show on Netflix. Or maybe you’re having a great time talking to friends on Discord or Instagram. You could even be working on a jigsaw puzzle or a craft project. Many activities are easy to get wrapped up in, but executive dysfunction can make changing course far more difficult. Most resources about task switching focus on ADHD, but anyone can have trouble switching tasks and benefit from learning more.
- So what is Task Switching?
- Why bother switching tasks when I can multitask?
- How to improve Task Switching?
So what is Task Switching?
Task switching is easy enough to understand. It is the process of switching your effort and focus from one task to a new task. For example, this could be finishing eating and switching to cleaning up the dishes. However, it could also be interrupting a gaming session and going back to work writing something like a blog article. Both of these examples are types of task switching, but one involves an extra step. This is because “task switching” is actually a set of distinct processes: Stopping, Switching, and Starting.
Each step in this process is important and takes some amount of effort. The first step in the process is “stopping.” When you finish a task with a clear end point, such as putting away dishes, this step is already done. However, sometimes you need to pause what you’re doing and take care of something else. This is always cued by something like an alarm, and is more difficult since it leaves the previous task unfinished. It’s especially hard when you’re in a flow state, something many mobile apps and games try to put you in.
The second step to task switching is the “switching” itself. You can see this step as similar to changing gears in a car or on a bike. Typically, your brain won’t work as well initially and you will be slower and make more errors at first. This is completely normal!
“Starting” is the third step where you begin the new activity and start to focus on it. This is also called “task initiation,” and it comes with two major challenges. One is initiating your intended task, while the other is avoiding falling into unproductive idle habits.
Why bother switching tasks when I can multitask?
It’s tempting to multitask, seeming to cut out the “start” and “stop” parts of task switching. Unfortunately, in reality you actually can’t “multitask.” Think about trying to work while texting with friends. Instead of doing these tasks tasks at the same time, your attention is rapidly switching between them. You spend half the time on each, but with extra problems making you lose time and efficiency.
Basically, the actual ‘switching’ step takes time even if you aren’t “starting” and “stopping” as well. In order to “change gears,” your brain needs to change both its current goal and the ruleset it operates under. For example, working may involve writing in a different style than how you type to friends. Social interaction typically has a “goal” of enjoyment and hearing how people are doing, instead of completing a work task.
Fortunately, you can multitask to some extent. Simpler tasks like walking or playing with a fidget toy won’t cause major trouble with other tasks. Problems with multitasking appear to be caused by the same mental resources being used, not simply “because it’s multitasking.” The more complicated the task, the more types of mental resources it needs. As a result, trying to multitask with complicated tasks doesn’t work very well. Instead, it’s worth learning to switch tasks effectively.
How to improve Task Switching?
- Identify activities that make you “stuck.”
- Interrupt your flow state.
- Externalize your need to switch tasks.
- Give your brain some downtime when switching tasks.
- Chain tasks together to make switching easier.
- Use task initiation strategies.
- Practice, practice, practice!
- Get help with task switching.
Fortunately, there are a lot of options for how to improve your task switching abilities. When trying to improve, it’s always important to treat yourself compassionately: Your difficulties are a result of your environment. However, you have the ability to change them. Every step of improvement is good and can be used as a foundation to go further. Take your time, try different strategies, combine them together, and be patient with yourself as you work.
Identify activities that make you “stuck.”
Many activities can be difficult to stop. Try to think of activities that you have trouble stopping, and write new ones down whenever you notice them. Awareness is one of the first steps towards making a change. You may need to change how you interact with these activities. For example, reducing the times you allow yourself to scroll social media or limiting when you can start playing games.
Interrupt your flow state.
Flow states are fantastic and let you be very productive while you’re in them. However, if you have anything time-sensitive such as an appointment, you need to be able to break out of them. Alarms might work, but there are other ways to help. For example, you can break bigger tasks into smaller tasks, giving yourself plenty of “exit points” to stop at. A second person can also help let you know when it’s time to switch to something else.
Externalize your need to switch tasks.
If you know you need to switch tasks, but can’t bring yourself to do it, always try to externalize it. Your brain is very good at ignoring internal thoughts and overriding them. If you say it out loud or write it down, it is much harder to ignore. This can break you out of a “stuck” state when you know you need to. You can also take a moment to write down that you need to switch, or move physically as a cue.
Give your brain some downtime when switching tasks.
When switching tasks, take a quick break and move your body. Take a walk, change to a new location, stretch, shower, or otherwise do something relaxing but easy to stop. This helps your brain prepare for the next serious task and change gears more easily to focus afterwards. These breaks shouldn’t be too long, 10-15 minutes are more than enough.
Chain tasks together to make switching easier.
Making it more convenient to switch to the next task will always help. The fewer mental resources it takes to do what you need to do, the easier everything is! There are many options for how to do it! Try grouping tasks together by location, such as brushing your teeth after (or during) bathing. You can also make routines and keep repeating them daily until they become habits. You can also plan tasks ahead of time to stay in “action mode” instead of switching back and forth. Try sorting tasks by action instead of by object, such as putting all clean clothes in a basket, sorting them all by type, then folding each of them.
Use task initiation strategies.
Trouble starting the next task is often a big challenge. Not only that, but it can be a challenge on its own! Fortunately, there are a variety of good strategies for task initiation which can help. Make sure to keep an eye out for any habits you’ve built to get sucked into distractions!
Practice, practice, practice!
The more you practice a skill, the better you get at it. The more you stretch, the more flexible you are. The same applies to practicing task switching and cognitive flexibility. It’s entirely normal to struggle at first, but doing it deliberately will help reinforce it. If you don’t have many natural opportunities to practice, make them! Find more things to do, and deliberately set schedules to work on maintaining.
Get help with task switching.
It can be difficult to figure out task switching and executive dysfunction in general, when you’re doing it alone. It is never a bad time or a bad thing to ask for help. You can get accountability and support from friends, or seek professional help. Therapists can help with many underlying problems from mental conditions, making them critical supports for improving your life. Life coaches can also help provide accountability, provide coping strategies, and establish effective frameworks to help you manage problems like these.
Fortunately, if you would like support for task switching or other executive dysfunction problems, there’s an option right here! I provide inexpensive personal coaching for managing executive dysfunction and would love to help you if you need it! I also have a wealth of experience supporting people with ADHD, Autism, and those from the LGBTQIA+ community. If you would like to work with me, you can check my prices here and contact me here. I look forward to hearing from you!
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