How 'Cognitive Overload' Might Be Hampering Your Productivity
I write a lot about productivity, which means I also read a lot about it. Over the last few months, I've noticed an uptick in people discussing something called "cognitive overload," citing it as a potential reason for a decline in output. The phrase stuck out to me as one of those buzzy terms that has the potential to be overused until it's meaningless—but at its core, it certainly has a real, clear definition that can be helpful tool in maximizing productivity.
Basically, cognitive overload is what happens when you're inundated with more information than your brain can process, so your brain just gives up altogether, making hard to focus on anything at all. Here's what to know about it and what to do once you identify it.
What causes cognitive overload?
You know all those jokes on social media about how a single news item or food product from modern times would kill a person born just a few centuries ago? They're funny and hyperbolic, but they're grounded in the fact that while the ways in which we produce things and share information have advanced wildly, the human brain has basically remained the same. We say it all the time but it bears repeating: We're just not cut out to handle the onslaught of stimuli we get on a daily basis.
Think of how many times your phone lights up on a given day. I just checked my screentime app and discovered that though it's only early afternoon, I've gotten 150 notifications straight to my lock screen already today. It's only Wednesday, so I'm averaging 213 a day, which my phone assures me is down 20% from last week and I'm quite sure I'll pick back up by the time Sunday rolls around. Considering that a few months ago, I redid all my phone settings so not all of my notifications got blasted to my lock screen, this is concerning. That's just a lot of information to constantly see.
As it turns out, text-based info is the main cause of cognitive overload, at least according to one study. Emails, Slack and Teams messages, texts, calendar notifications—the never-ending stream of these bad boys is a major contributor to the overall feeling of being unable to process or do anything. If you think about an average day when you've felt too zapped to work, it probably included plenty of those. Audio-visual stimuli are less debilitating, according to the study, so a Zoom or phone call or a manager stopping by your desk may not trip you up as badly.
Beyond feeling like you can't even think straight or like you're too overwhelmed to take action on any one task, you may be able to recognize cognitive overload from other signs. If incoming messages make you feel frustrated or detached, for instance, no matter what they say, this could be happening to you. That's actually the symptom I experience most often, for what it's worth. When I'm overwhelmed by too much information, I find myself thinking, "What do you want?!" every time my phone lights up, before I even see who is reaching out. (Sorry, Mom.)
How I'm battling cognitive overload
As I was going through the study and thinking over cognitive overload, I realized I've already been implementing a few tricks that may have been helping me avoid it. As mentioned above, I banned my least-used apps from sending me notifications a few months ago. For years, I've also tinkered with my MacBook settings so I don't get any form of push notification on my computer. My phone is next to me at all times; there's no good reason for the top right corner of my laptop screen to be whacking me with the same notifications the phone is already showing me.
A few other tried-and-true productivity approaches came to mind for me once I got a good grasp of what cognitive overload actually is. The one-touch rule of inbox management could be useful for you if you find that messages get you worked up. With that, you open each message as you get it and make an instant decision about what to do with the contents. It might seem counterintuitive to face each incoming message head-on if you're trying to avoid feeling burned out by the sheer volume of them, but I've found that when I see a message preview at the top of my screen and do nothing about it, it nags at me all day. Addressing it instantly helps me clear my mind and keep working.
Otherwise, the way you go about battling this is going to be pretty subjective, although I do have one more recommendation: If you're not familiar with the Pomodoro technique, get familiar now. With it, you work for a set amount of time (usually 25 minutes) before taking a small break (usually five). When you're in those focus sessions, you should be completely distraction-free, putting your devices in Do Not Disturb mode or even using specialized apps to block other, distracting apps. Knowing you have to work seriously for a certain amount of time can help get you in the zone and push you away from information and decision paralysis while knowing you eventually get a break can help you stay relaxed as you go.