What Is Cognitive Load?
Imagine a table with only a few papers on it. It is easy to find the one you need. Now imagine the same table piled high with papers. It becomes hard to see what is important.
Cognitive load works in much the same way. It is the mental effort it takes to do something. A difficult task, a noisy room, poor sleep, or strong emotion can make the desk feel fuller. For example, trying to write an important email while your phone keeps buzzing and you are worried about a deadline can feel far harder than the same email written in a quiet room with a clear mind. This happens to everyone, though it can feel stronger when someone is stressed or unwell.
There are small practices that can help.
Do one thing at a time. Pause and tell yourself, “I don’t need to solve everything at once.” Name one feeling or need, and then take one action towards it. For instance, if you feel overwhelmed by a long to-do list, pick just one task and begin there.
Reduce input. If your environment is adding to the overload, consider removing some of those variables. You could switch off notifications, lower the noise, or clear your workspace.
Ground yourself through the senses. A common grounding technique is the 5-4-3-2-1 method. Notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. You can then finish with one slow breath. This brings attention back to the present moment and helps you feel settled.
