ADHD and Multitasking: Yes You Should Do It and Here’s Why

Rethinking Multitasking for ADHD People

The conventional wisdom that multitasking harms focus, increases stress, and reduces productivity doesn’t always hold true for ADHD people. In fact, multitasking can sometimes help rather than hinder their ability to focus and get things done.

This post explores the unique relationship between ADHD and multitasking, when it can be helpful, the challenges it presents, and how to use it effectively.

The Benefits of Multitasking with ADHD

For people with ADHD, multitasking—adding a secondary activity while focusing on a primary task—can provide unique benefits. Research suggests that the right kind of multitasking can boost attention by providing the brain with enough stimulation to stay engaged.

• Research by Sydney Zentall shows that certain multitasking activities may increase levels of dopamine and norepinephrine, brain chemicals critical for improving focus. This effect can mimic the benefits of ADHD medications, making tasks feel less overwhelming.

This means multitasking doesn’t always act as a distraction. When done thoughtfully, it can create the perfect balance of stimulation to enhance concentration and productivity.

The Challenges of Multitasking with ADHD

While multitasking can help, it also has its pitfalls. The key challenge lies in choosing the right secondary activity—one that supports focus instead of derailing it.

• Too Engaging: Secondary activities like watching videos or scrolling through social media may become so absorbing that they overshadow the primary task.
• Finding Balance: Striking the right balance is crucial. The secondary activity should provide enough stimulation to aid focus without becoming a competing source of attention.

How to Multitask Effectively with ADHD

To make multitasking a helpful tool, follow these strategies:

1. Assess Your Motivation

Ask yourself: Why am I multitasking?

• ✔️Are you adding a secondary activity to stay focused, or are you avoiding the primary task?
  Understanding your intention helps ensure multitasking is productive rather than a way to procrastinate.

2. Choose Supportive Activities

Pick secondary activities that aid focus rather than detract from it. Examples include:

• ✔️Listening to instrumental or background music.
• ✔️Doodling while taking notes or listening to a lecture.
• ✔️Using a fidget toy during a meeting.

These activities provide mild stimulation, helping your brain stay engaged without overwhelming it.

3. Experiment and Reflect

Not all activities will work for everyone. Try different strategies and evaluate their impact:

• ✔️Did doodling help you concentrate better on a lecture?
• ✔️Did walking during a phone call make the conversation feel less overwhelming?
• ✔️Were you able to focus better on a task while listening to instrumental music?

Use trial and error to find what works best for your unique brain.

4. Incorporate Movement

Physical movement can help ADHD brains stay engaged. For example:

• ✔️Pace while on a phone call.
• ✔️Use a treadmill or stationary bike while brainstorming.
• ✔️Bounce on an exercise ball during meetings.

Multitasking for ADHD Kids

Parents and teachers can also use multitasking to help ADHD kids focus. By introducing simple secondary activities, they can create a more supportive environment. However, clear guidelines are essential to ensure these activities don’t become distractions.

Good secondary activities for kids include:

• ✔️Listening to lyric-free or calming music.
• ✔️Light movement, like pacing or bouncing.
• ✔️Chewing gum while working on school tasks.

Monitor these strategies to ensure they improve focus and adjust as needed.

Explaining ADHD and Multitasking to Kids

For kids with ADHD, focusing on one thing can feel harder because their brain craves more stimulation. Adding simple activities like doodling, chewing gum, or listening to music can make focusing on homework or lessons easier.

However, it’s important to choose activities that don’t pull too much attention away—playing video games or chatting with friends, for instance, might be too distracting. Helping kids understand this balance empowers them to make better choices.

Final Thoughts: Multitasking with ADHD is Okay

For ADHD people, multitasking isn’t inherently bad—it’s about how it’s done. When approached thoughtfully, multitasking can improve focus and make tasks feel less overwhelming.

By choosing helpful side activities, reflecting on their effectiveness, and making adjustments, ADHD people can turn multitasking into a powerful tool. Parents and teachers can support ADHD kids by encouraging productive multitasking strategies, fostering their ability to succeed in both academic and everyday tasks.

References

The Body-Brain Connection: How Fidgeting Sharpens Focus

Medical information obtained from this website is not intended as a substitute for professional care. If you have or suspect you have a problem, you should consult a healthcare provider.