Chemo-brain or brain fog is a common side-effect of people receiving cancer treatment. Because it affects how someone thinks, remembers information and concentrates, this can often affect how someone is able to function on the job. Furthermore, a study by Stanford Medicine shows that brain fog after COVID-19 has similarities to chemo-brain, so there are more and more people experiencing these symptoms.

Pitfalls of Multitasking

While multitasking is often praised as a desirable skill, research suggests that it can lead to decreased productivity and increased errors, even for those without cognitive impairments. In a study by The Department of Informatics at The University of California, Irvine, observers going into workplaces who monitored and timed people’s activities found employees were switching between tasks on average every three minutes and five seconds shows and it takes an average of 23 minutes and 15 seconds to return to an original task after an interruption. Interestingly, about half of the interruptions are self-interruptions. In addition, interruptions lead to “higher levels of stress, frustration, mental effort, feeling of time pressure and mental workload.” For those with chemo-brain, attempting to juggle multiple tasks can intensify cognitive fatigue and exacerbate brain fog.

Benefits of Monotasking

So how do we stop multitasking? How do we stop interrupting ourselves? We start “monotasking” -- doing only one thing at a time with our full attention. Here are some key reasons why monotasking can be particularly beneficial, especially for someone experiencing chemo-brain or brain fog:

Enhanced Focus: Monotasking allows individuals to dedicate their full attention and mental resources to one task, improving concentration and reducing distractions that can intensify cognitive difficulties.

Reduced Cognitive Load: Chemo-brain can make it challenging to process and retain information. By monotasking, individuals can allocate their cognitive resources more effectively, resulting in a lighter cognitive load and improved performance on the task at hand.

Improved Accuracy: Chemo-brain can impact memory and attention, making it more prone to errors. By monotasking, individuals can focus on accuracy, minimizing the likelihood of mistakes and enhancing overall task performance.

Reduced Mental Fatigue: Monotasking helps alleviate cognitive fatigue, allowing individuals to pace themselves and avoid overwhelming their already taxed mental capacity. This can lead to increased productivity and sustained cognitive performance throughout the day.

Tips for Effective Monotasking:

Here are some practical strategies to implement monotasking effectively:

Recognize Your Distractions: Write a list of all your distractions. Recognizing the “enemy” helps you simply be more aware of what your distracters are to ignore them.

Prioritize Tasks: Identify the most important tasks and focus on them one at a time. Prioritizing ensures that critical activities receive your full attention and effort.

Structure Your Day Intentionally: If you know you feel best at a certain time of day, schedule that time for when you need your deepest thought. Block this time off on your calendar. Schedule time for dealing with distractions (going through emails, calls, etc.)

Minimize Distractions: Create an environment conducive to monotasking by reducing distractions. Turn off notifications on electronic devices, find a quiet space, and communicate your need for uninterrupted time.

Break Tasks into Smaller Steps: Complex tasks can be overwhelming, especially for individuals with chemo-brain. Break tasks into smaller, manageable steps, and complete them one at a time, celebrating accomplishments along the way.

Practice Mindfulness: Engage in mindfulness techniques to improve focus and attention. Deep breathing exercises, meditation, or short mental breaks can help clear the mind and enhance cognitive resilience. If an external distraction arises, recognize the distraction without giving into it and without judgement.

By embracing monotasking and focusing on one task at a time, those with chemo-brain or brain fog can improve their performance at work and daily life. Remember that this is a skill that takes time to build for anyone. As I am writing this blog, I checked my email twice!

For more tips on how to reduce cognitive challenges on the job, click here.

You can also download our one-sheet on “Ways to Counteract ‘Chemo Brain at Work.”