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The Cost of Jumping Between Tasks
Real strategies to protect your flow and reclaim your day
AuDHD Exec
June 07, 2026
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Cost of task switching!
The amount of times I’ve been “in the zone,” engrossed on a task that requires full concentration, only to be knocked off balance when an urgent ad-hoc query comes my way.
I have to drop what I’m doing, start a new task, and then try to resume my original one. It gets worse when the query turns into a few back-and-forths.
By the time I’m ready to pick up where I left off, my brain feels drained from all the mental gymnastics. This, right here, is the cost of task switching.
What Is Task Switching?
Task switching involves:
Disengaging from the current task (stopping the mental “train of thought”)
Reorienting your focus
Activating the rules and mindset for the new task
The Costs of Task Switching?
Time: Studies show it can take 23 minutes on average to regain deep focus after an interruption. These costs add up fast!
Cognitive fatigue: It’s mentally exhausting, to say the least.
Productivity and quality: More errors sneak into our work and deliverables.
While neurotypical brains handle it relatively smoothly, neurodivergent brains tend to experience way more friction, especially when coming out of hyperfocus.
ADHD affects the brain’s executive control systems, making transitions feel extra effortful.
Strategies to Reduce the Cost!
1) Note Taking
Taking really good notes wired to my brain helps a lot. I’ve written notes before, reviewed them, and thought “wtf did I write?!”
Over the years, I’ve improved, thanks to tools like OneNote. I can create folders, take snips, and highlight notes in a way that fits how my brain works. As a visual person, this boosts my visual recall.
The quicker the recall, the faster I can jump back in and transition smoothly.
Pro tip: Take notes that work for your neurodivergent brain, so clear that even a week later they still make perfect sense. This gives me instant mental clarity.
2) Batch Similar Tasks
Wherever possible, I group similar tasks together.
This lets me stretch my hyperfocus and “flow state” longer. Less mental gymnastics = deep work for the ADHDer!
I batch:
Emails
Calls
Admin work
All to cut down on task switches.
3) Minimize Interruptions
It goes without saying: turn off social media and put your phone on Do Not Disturb.
I’ve lost hours to interesting WhatsApp group chats and was shocked at how much mental energy they drain.
No topic is more important than my focused work; I can always revisit it later!
When was the last time an urgent request knocked you out of hyperfocus? How did you get back on track?
Reply and share, I read every one!
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In other neuro-related news…
The 2026 Neurodiversity Index Report: reveals a widening gap between employer confidence in supporting neurodivergent staff and the actual lived experiences of employees
New research and discussions: highlight that while neurodivergent identification continues to rise, many workplaces still lag in translating awareness into meaningful inclusion.
Upcoming National Neurodiversity Shows 2026 are expanding with new UK locations, including the first-ever Scotland event, to connect communities and share practical support.
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