If you’ve ever gone for a walk while listening to a podcast and chewing gum, you may have accidentally stumbled into a viral brain-boosting trend called “cognitive stacking.”
Cognitive stacking is a type of multitasking that is popular on social media. People claim it sharpens focus, improves productivity, manages your mental health and helps you feel more engaged in everyday activities.
“Beyond viral videos, this is a tool for those who want or need to do multiple things (stack) simultaneously. It is meant to help you be more efficient and productive without sacrificing your mental wellbeing,” said Lauren Blake, a neuropsychologist with Banner Alzheimer’s Institute.
But does it actually help? Dr. Blake helped us take a closer look at what cognitive stacking is, how it works and whether you might want to give this brain-boosting tip a try.
What is cognitive stacking?
Cognitive stacking is when you combine simple tasks that stimulate different areas of your brain. These tasks should be low-effort and not mentally demanding on their own. The theory is that when you pair them together, they may help you feel more focused or motivated.
For example, you might:
- Walk around the block while listening to a podcast and chewing gum
- Fold laundry while listening to a calming playlist
- Draw or color while listening to an audiobook
The idea is to gently engage your body and mind without overloading your brain. “It’s a more intentional and mindful version of multitasking,” Dr. Blake said.
Does cognitive stacking have science to back it?
The research behind cognitive stacking is limited. But there are studies that support parts of the concept:
- Walking may boost creativity and increase blood flow to the brain, which could help with memory and mental alertness.
- Listening to music or podcasts may help you feel less distracted when you have to tackle repetitive tasks.
- Some small studies have found that chewing gum helps with alertness and memory.
“Combining tasks (multitasking) requires our brain’s manager/CEO, our executive functioning system, to make sure we stay on course,” Dr. Blake said.
By layering light activities that combine movement, listening and creativity, you may be able to get “into the zone” more easily, especially if focusing, paying attention or starting tasks are hard for you.
While cognitive stacking is a viral trend, there’s a version of cognitive stacking that has been studied in health care professionals, such as nurses, who need to prioritize many things (stack) at the same time.
“In terms of the science behind it, our brains have complex networks that make this ability a reality. We have ‘higher order’ thinking skills as part of our executive functioning system,” Dr. Blake said.
These higher order thinking skills help you:
- Pay attention to information
- Hold this information in your mind and work with it
- Change direction by combining new or competing information with existing knowledge
- Regulate your thoughts and feelings as you go along
When could cognitive stacking help?
Cognitive stacking is about using light stimulation to stay engaged and alert. It’s not about cramming more into your day. It won’t magically fix focus problems. But you might find it helps with energy, motivation and starting tasks.
Cognitive stacking may help if you:
- Have trouble starting tasks or staying engaged
- Get bored or distracted easily
- Need to ease into a focused state, especially for work or studying
It can also be helpful for people with ADHD or “task paralysis,” since it adds structure and movement without pressure.
How can you try cognitive stacking?
If you would like to give cognitive stacking a try, here are some simple tips:
- Start with two light tasks, like stretching while listening to music
- Choose repetitive or routine activities, such as cleaning, organizing or walking
- Pay attention to how you feel, and if you start feeling overwhelmed or overstimulated, scale back
- Avoid cognitive stacking while driving or doing anything that requires your full attention
“This is about supporting your brain, not exhausting it,” Dr. Blake said. “When you’re feeling overwhelmed, it may be easier to focus on one task because this requires less mental energy.”
When should you try something else?
Cognitive stacking is not for every situation. Cognitive stacking may not be ideal for tasks where you need your full attention, deep concentration or critical thinking. You may find it overstimulating.
“If the task at hand requires deep thinking or emotional presence, adding extra layers may do more harm than good,” Dr. Blake said.
Everyone’s brain is different. If it works for you, great. If it doesn’t, there are plenty of other techniques to help you stay focused and productive. “Beyond cognitive stacking, there are a lot of strategies that you can use to accomplish what you set out to achieve,” Dr. Blake said.
What else can you try?
Even with tasks that don’t require your full attention, it might make sense to tackle them differently. For example, if you have several household chores you need to get done, it may make sense to prioritize them. “This is a useful strategy when you have a lot of competing demands that all need your attention,” Dr. Blake said.
Suppose you need to do laundry, wash dishes, make dinner and clean the floors on a Sunday afternoon before work the next day. “Consider how long each task will take to complete and which tasks are most pressing,” Dr. Blake said.
- Laundry: If you need clean clothes for work tomorrow, this is urgent. But you can do other chores while the washer and dryer are running.
- Dishes: If you need clean dishes to make dinner, you’ll need to decide if you have time to run the dishwasher before dinner, or if you should wash the things you’ll need and run the dishwasher after dinner.
- Dinner: You probably want this to be ready at the time you normally eat.
- Floors: You may be able to postpone this until later in the afternoon or evening.
Once you’ve thought everything through, you may decide this is the best sequence: Start the clothes washer, wash the dishes you need, prepare and eat dinner, run the dishwasher, move the laundry to the dryer, wash the floors and fold the laundry.
If things change, for example, you spill something on the floor that would damage it if you didn’t clean it right away, you can adjust your plan. “You prioritize tasks but remain mentally flexible to achieve your overall goals,” Dr. Blake said.
Once you’ve done your thinking and have your plan in place, you might want to add cognitive stacking as you do your tasks. You may want to listen to a podcast while washing floors or play music while you’re preparing and eating dinner.
When should you talk to a professional?
If focus problems are affecting your work, relationships or daily life, it may be time to get support. Issues like chronic stress, anxiety or ADHD can all impact your ability to concentrate.
“If you are noticing a new or significant change in your ability to focus, it may be a good idea to talk to your doctor,” Dr. Blake said.
Sometimes things like mood changes or sleep difficulties can affect your focus. Or you might have had lifelong issues focusing and something about your current situation is making it worse. “Talking with your doctor will help ensure your needs are being met,” Dr. Blake said.
Banner Health offers behavioral health services to help you manage your attention and mental health. Call 602-254-4357 for more information and resources.
