Why doing one thing at a time can make remembering easier
How attention, interruptions and multistep tasks affect memory, and what helps
You put the kettle on, answer a text, and notice the mail on the counter. Twenty minutes later the water is cold. You cannot recall why you walked into the kitchen. At work, a coworker stops by with a quick question, and when you turn back to your screen, the thread of your task is gone.
Many people living with a concussion or another traumatic brain injury (TBI) call this a memory problem. Often it starts one step earlier, with attention. After a brain injury, people tend to get distracted more easily and have trouble staying focused. Information that never gets full attention is hard to recall later [1].
Most adults with a concussion recover their thinking skills within about a month, although some have problems that last longer [2]. Whatever kind of injury you had, it helps to know how attention and memory fit together and why interruptions hit so hard. Then you can set up tasks so they ask less of you at once.
How attention and memory work together
Think of attention as the front door to memory. It decides what comes in and how long it stays in view. Working memory is the small space where you hold a few things in mind while you use them. A phone number while you dial it is one example. The next step of a recipe is another.
What changes after a brain injury
The Model Systems Knowledge Translation Center, which publishes brain injury factsheets, describes several common attention changes after TBI. People may get distracted more easily, have trouble finishing things, and find it hard to switch from one task to another [1]. Thinking speed often slows as well, so even routine jobs like getting dressed or cooking can take longer [1].
For people with moderate to severe TBI, short term memory tends to be hit harder than long term memory [3]. In daily life, that might mean forgetting to pass along a phone message you heard an hour ago [3]. Some distractions come from inside, too. A headache or a worry can pull you away from a task as surely as a loud radio [1].
What the guidelines say about attention
In 2023, an international panel called INCOG updated its guidelines on attention after TBI. The update drew on 27 studies and made 11 recommendations. The authors described the evidence as slowly growing [4]. The full INCOG 2.0 set has 80 recommendations and was written mainly with moderate to severe TBI in mind [5].
One of the first steps the attention guideline lists is a check for other things that drain attention. The list covers sleep and fatigue, pain, mood problems such as anxiety and depression, hearing and vision, alcohol or drug use, and medicines [4]. If one of these is part of the picture, treating it may make every strategy in this article easier to use.
The cost of doing two things at once
Doing two things at once is called dual tasking. Walking while talking, cooking while helping with homework, or listening to directions while driving are all examples. When attention is limited, the two tasks compete. Something usually gives.
That is why brain injury factsheets advise working on a single task and cutting down distractions [1]. It sounds simple. But many people find it hard, especially if they were proud of juggling a lot before the injury.
Can you train yourself to multitask again?
Some research has tested practice on two tasks at once. According to the INCOG guideline, practicing two tasks together helps people after TBI improve on similar pairs of tasks. It rates that finding at its highest level of evidence [4]. A 2019 review of 121 rehabilitation studies found the gains were very specific to what was trained. They did little for broader thinking skills or everyday life [6].
So practice can help with a particular pair of tasks you need, such as walking and talking safely in a busy hallway. It is less likely to make you better at juggling in general.
A word about driving
Driving asks you to watch the road, make choices and react, all at once. Slowed thinking can mean reacting more slowly to changes or warning signs around you. Brain injury factsheets list this as one of its effects [1]. If you notice trouble splitting your attention, keep calls and other side tasks out of the car, and ask your care team whether you should have a driving evaluation. Driving rules after a brain injury are set state by state.
Interruptions and the lost thread
An interruption forces you to drop whatever you were holding in mind. If nothing marks your place, it can feel as though the first task never existed. This is one reason multistep jobs like cooking, paperwork or a work report can fall apart when the phone rings.
Ways to keep your place
- Clear distractions before you start something you want to remember [3].
- Write down step by step instructions for tasks you do often [1].
- Use a checklist to track which steps you have finished [3].
- Break large jobs into smaller parts [1]. The INCOG memory guideline recommends the same idea, breaking multistep tasks into smaller pieces while learning them [7].
- Keep things you use often in the same spot every time [1].
- Use reminders such as a phone alert, notebook or whiteboard [7].
A quick habit can help when an interruption arrives. Before you turn away, jot one line on a sticky note, such as “next: add eggs” or “stopped at page 3.” When you come back, the note tells you where you were.
Imagine a 38 year old parent folding laundry when a child calls from the next room. Before leaving, the parent sets the half folded shirt on top of the pile as a marker. Back in the room, that shirt is a visible reminder of where the job stopped, so nothing has to be held in mind during the break.
The INCOG attention guideline also supports changing your surroundings and tasks so attention problems get in the way less. It rates this advice at its lowest evidence level [4].
Comparison compiled by Safety Behind the Wheel Foundation
Everyday situations and simple changes
| Situation | What tends to go wrong | A change that can help |
|---|---|---|
| Cooking dinner | A step gets skipped when the phone rings | Recipe card on the counter, tick off each step, phone in another room |
| Paying bills | Losing track of which ones are done | One bill at a time, a done pile and a checklist |
| Work email | Replies left half written | Close the inbox during focused work, note the next step before switching |
| Meetings | Missing who does what | One person talks at a time, written action list at the end |
| Grocery shopping | Forgetting items while comparing prices | List written in store order, cross off as you go |
Sources: MSKTC factsheets [1, 3]; INCOG 2.0 attention guideline [4].
Memory problem or planning problem?
Executive functions are the mental skills that plan, organize, start, switch and check your work. They are different from memory, though the two often get mixed up.
After a TBI, some people have trouble planning their day and making appointments, or keeping track of papers and mail. Tasks that need several steps in a set order, such as laundry or cooking, can get jumbled [1]. Others act before thinking through what might happen, get stuck on one solution, or do not notice problems that are clear to others [1].
A simple way to tell them apart
Ask yourself one question: did I forget it, or did I remember it but not manage it? If you forgot a dentist visit was today, that points to memory. If you knew about it but left too late because you did not plan the drive, that points to planning. Many people have some of both.
The difference matters because the tools differ. Memory slips respond well to reminders and notes. Planning problems call for step lists, routines and ways to pause and check. Factsheets suggest working backward from the end goal when you are not sure which step comes first [1].
What the executive function guideline recommends
The 2023 INCOG guideline on executive functions made 8 recommendations, 6 of them at its highest evidence level [8]. It recommends metacognitive strategy instruction, which means learning to think about your own thinking: setting a goal, watching how it goes, and adjusting [8]. It also recommends self monitoring with feedback to build awareness, and says treatment should target real problems in your own everyday life [8]. The 2019 review reached a similar conclusion for people with mild to moderate executive problems after TBI [6].
Stop and check: structured ways to stay on track
Some programs teach a planned pause. The best studied is Goal Management Training. It trains people to stop from time to time, call the main goal to mind, split it into smaller goals, and check how things are going [9]. The program includes mindfulness practice and runs about 20 hours [9].
What the research found
A 2019 meta analysis pooled 21 publications with about 300 people in the training groups [9]. Participants included people with stroke, TBI or brain tumors, plus groups such as older adults and people with ADHD [9]. Benefits were small to medium. They showed up on tests of planning and problem solving, on everyday executive tasks, and on working memory tests [9]. Gains on the thinking tests held at follow up, but gains in ratings by participants and family members did not [9].
The studies have limits. Results varied a lot between studies, one author did the search and screening. One author receives a share of profits from the program [9]. In a separate high quality study, the training helped people stay focused over time and control their behavior. But they did not report fewer everyday problems [6]. Another study found the approach helped people with longstanding brain injury build the skills needed to manage money [6].
When slow thinking is the main problem
Time Pressure Management is a strategy for people whose thinking has slowed. It teaches ways to work around that slowness. One high quality trial tested it in people at least 3 months after a stroke. Those who learned it used more strategies and finished everyday tasks faster at a 3 month check [6]. That trial did not include people with TBI.
A home version
Factsheets offer a simple four step loop: name the goal, plan possible solutions, try one, then check how it worked [1]. Family members can also agree on a cue, like a word or a hand signal, that reminds you to stop and check [1].
Imagine a 52 year old carpenter who keeps cutting boards in the wrong order since his crash. He tapes a card to his saw that says “Stop. What am I building? What is next?” He reads it before each cut. He crosses off finished steps on a printed plan.
Setting up home and work for single tasking
The attention guideline leans toward practice inside real activities. It supports strategy training built into everyday tasks, especially for mild to moderate attention problems [4]. It advises against computer drills that are cut off from daily life, since they have not been shown to improve everyday attention [4]. Even practice on real tasks may help mostly with the tasks you practiced [4].
For mild TBI, the VA/DoD guideline suggests trying a brief course of therapist led cognitive rehabilitation for memory, attention or planning problems, once other causes have been treated. It also suggests against self guided computer programs [10]. A 2014 review of newer memory treatments after brain injury called computer training promising, with some gains on untrained working memory tasks. The authors said more trials were needed before it could become standard care [11].
At home
- Choose one task, one place, and put your phone face down or in another room.
- Do demanding jobs when you are most rested, and pause for a rest during jobs that use up a lot of mental effort [1].
- Start practicing attention on simple, useful jobs, like sorting the mail in a quiet room [1].
- Get enough rest, since tiredness makes focus harder [1].
At work
Jobs differ, but the same ideas apply. A warehouse worker might ask for pick lists in writing. A teacher might grade in a quiet room with the door closed. In an office, blocking an hour with email closed can make room for focused work. Asking for one instruction at a time, in writing, helps in most settings. For concussion, the adult guideline says work accommodations should be reviewed, adjusted and checked often while symptoms last [2].
Checklist from Safety Behind the Wheel Foundation
- I know the one thing I am doing right now.
- Distractions are off or out of sight.
- The steps are written down where I can see them.
- I have a way to mark my place if someone interrupts.
- I picked a time when I have energy for this task.
- I planned a break.
Getting more help
If thinking problems last beyond 4 weeks after a concussion and other causes have been treated, the adult guideline supports a referral for specialized assessment [2]. Neuropsychologists, occupational therapists and speech language pathologists provide cognitive rehabilitation, which can cover attention, memory and planning [12].
Questions to ask your care team
Question checklist from Safety Behind the Wheel Foundation
- Are my problems mostly with attention, memory, planning, or a mix?
- Could sleep, pain, mood, hearing, vision or my medicines be affecting my focus?
- Would a neuropsychological assessment help sort out what is going on?
- Is there a therapist who can help me practice strategies on my own daily tasks?
- Is Goal Management Training or a similar program offered near me or by video?
- What changes at work would make the biggest difference for me right now?
- Should my driving be checked before I drive on busy roads or long trips?
- How will we measure whether these changes are helping?
Frequently asked questions
Will I ever be able to multitask again?
Nobody can promise that, but there is reason for hope. Most adults with a concussion recover their thinking skills within about a month [2]. For people with longer lasting problems, practice on specific pairs of tasks can improve those tasks [4]. Many people also find that single tasking cuts down on errors and stress while they recover.
How can I tell if my problem is attention or memory?
Your own notes can give clues. Write down a few slips each week and what was going on at the time. Thinking changes after TBI are usually assessed by a neuropsychologist. The results can help shape treatment [1].
Do brain training apps help attention?
The INCOG attention guideline does not recommend computer attention drills that are separate from daily life [4]. The VA/DoD guideline for mild TBI also suggests against self guided computer programs [10]. Practicing on the real tasks you want to do is the better supported path [4].
The bottom line
Recommendation from Safety Behind the Wheel Foundation
After a brain injury, attention often runs out sooner than it used to, and what you do not fully attend to is hard to remember. Doing one thing at a time, writing steps down, and marking your place before an interruption all lower the load on a tired system.
If the problem is more about planning than forgetting, structured stop and check methods may help. A therapist can tailor them to your life. Ask for an assessment if problems last, and ask about driving if you find it hard to split your attention.
Sources and further reading
- 1Neumann D, Lequerica A. Cognitive Problems after Traumatic Brain Injury. Model Systems Knowledge Translation Center. December 2020. msktc.org/…/CognitiveProblemsTBI-508.pdf
- 2Living Concussion Guidelines (adult). Cognitive difficulties (section 9). Ottawa Hospital Research Institute. Recommendations updated May 2023. concussionsontario.org/…/cognitive-difficulties
- 3Hart T, Sander A. Memory and Moderate to Severe Traumatic Brain Injury. Model Systems Knowledge Translation Center. June 2016. tbi.washington.edu/…/TBI-Memory_English_2018.pdf
- 4Ponsford J, Velikonja D, Janzen S, et al. INCOG 2.0 Guidelines for Cognitive Rehabilitation Following Traumatic Brain Injury, Part II: Attention and Information Processing Speed. Journal of Head Trauma Rehabilitation. 2023;38(1):38-51. doi.org/10.1097/HTR.0000000000000839
- 5Bayley MT, Janzen S, Harnett A, et al. INCOG 2.0 Guidelines for Cognitive Rehabilitation Following Traumatic Brain Injury: Methods, Overview, and Principles. Journal of Head Trauma Rehabilitation. 2023;38(1):7-23. doi.org/10.1097/HTR.0000000000000838
- 6Cicerone KD, Goldin Y, Ganci K, et al. Evidence-Based Cognitive Rehabilitation: Systematic Review of the Literature From 2009 Through 2014. Archives of Physical Medicine and Rehabilitation. 2019;100:1515-1533. doi.org/10.1016/j.apmr.2019.02.011
- 7Velikonja D, Ponsford J, Janzen S, et al. INCOG 2.0 Guidelines for Cognitive Rehabilitation Following Traumatic Brain Injury, Part V: Memory. Journal of Head Trauma Rehabilitation. 2023;38(1):83-102. doi.org/10.1097/HTR.0000000000000837
- 8Jeffay E, Ponsford J, Harnett A, et al. INCOG 2.0 Guidelines for Cognitive Rehabilitation Following Traumatic Brain Injury, Part III: Executive Functions. Journal of Head Trauma Rehabilitation. 2023;38(1):52-64. doi.org/10.1097/HTR.0000000000000834
- 9Stamenova V, Levine B. Effectiveness of goal management training in improving executive functions: a meta-analysis. Neuropsychological Rehabilitation. 2019;29(10):1569-1599. doi.org/10.1080/09602011.2018.1438294
- 10Department of Veterans Affairs, Department of Defense. VA/DoD Clinical Practice Guideline for the Management and Rehabilitation of Post-Acute Mild Traumatic Brain Injury. Version 3.0. 2021. Summary at ASHA Evidence Maps. apps.asha.org/…/f28e156a-8117-ee11-8145-005…
- 11Spreij LA, Visser-Meily JMA, van Heugten CM, Nijboer TCW. Novel insights into the rehabilitation of memory post acquired brain injury: a systematic review. Frontiers in Human Neuroscience. 2014;8:993. doi.org/10.3389/fnhum.2014.00993
- 12Traumatic Brain Injury Center of Excellence, Defense Health Agency. Cognitive Rehabilitation for Patients Following Mild to Moderate Traumatic Brain Injury: Information for Referring Providers. Revised January 2021. health.mil/…/Cognitive-Rehabilitation-Fo…
This article reflects the safety priorities of crash recovery and road safety education. It shares general information about brain injury and is not medical advice. Because research and rules change, please confirm details with official sources and discuss your own situation with your care team. Reviewed October 2026.
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