The Science Behind Cognitive Overload

Today, information is available anywhere, anytime. Millions of websites, endless social media feeds, constant notifications, and streams of messages create an environment where the brain is constantly overloaded. Instead of facilitating access to knowledge, technology is increasingly becoming a source of cognitive overload, making it difficult to focus, analyze, and think deeply about information. Neuroscience shows that our brains are not designed to process large amounts of disparate information at once. Task switching reduces productivity, stimulus overload is tiring, and a constant stream of short, fragmented messages undermines our ability to concentrate for long periods of time. Social media and news aggregator algorithms exploit our perceptions, turning information consumption into an endless cycle, like the digital version of fast food—quick but not satisfying. What is “cognitive overload” from the perspective of neuroscience and cognitive research, the impact of the digital environment, and how to reduce the negative consequences — in the article. Inside the Overloaded Brain: The Neurobiological Anatomy of Cognitive Exhaustion The Cognitive Limit of the Human Brain Any system, no matter how complex and effective it is, has its own strength threshold. Overload it beyond its limits, and it will start to malfunction: it will work more slowly, decrease the accuracy of task performance, and, ultimately, may temporarily “freeze” or even fail. The human brain is no exception. Despite its amazing plasticity, adaptability, and computing power, it also has its own cognitive limit — the point beyond which overload sets in and the efficiency of information processing drops sharply. Cognitive overload is not just “fatigue” or an inability to focus. It is a fundamental neurobiological phenomenon associated with the limited resources of the brain. Like any other complex system, the brain is forced to conserve energy by distributing it between different cognitive processes. When the incoming flow of information exceeds the capacity to process it, higher cognitive functions such as attention, working memory, and behavioral control begin to fail. The main bottleneck in this process is working memory, the key mechanism of our thinking that determines the boundaries of our conscious analysis of information. Working Memory: The Main Hub of Overload Working memory is often thought of as a temporary storage facility for information, but this is not entirely true. Working memory is a dynamic cognitive system that not only stores, but also actively processes information in real time. It keeps goals, instructions, key facts, and intermediate results of thoughts necessary to solve the current problem in mind. dynamic cognitive system If you imagine the brain as a computer, then working memory is not a hard drive, but random access memory (RAM). It quickly loads and processes data, but has strict volume limitations. random access memory (RAM) has The classic paper by George Miller (1956) suggested that human working memory has a capacity of 7 ± 2 "chunks" of information. However, contemporary research, notably the works of Nelson Cowan, suggest that the focus of attention, which is closely related to working memory, might hold only 3-4 items at a time. It's important to note that the debate about the precise capacity of working memory continues, and the numbers can vary depending on the type of information and how it is measured. Nevertheless, the core principle remains: working memory has limited capacity. Exceeding this limit leads to displacement of information, hindering decision-making and complex tasks. suggested 7 ± 2 "chunks" of information suggest focus of attention 3-4 items at a time. working memory has limited capacity Prefrontal cortex - conductor of the overloaded brain The prefrontal cortex (PFC) is responsible for managing working memory - evolutionarily the youngest and most developed part of the brain, located in the frontal lobes. It plays the role of a "dispatcher" and "control center" of cognitive processes, responsible for: dispatcher control center distribution and switching of attention, planning and goal setting, cognitive control and suppression of impulsive reactions, abstract thinking, making strategic decisions. distribution and switching of attention, planning and goal setting, cognitive control and suppression of impulsive reactions, abstract thinking, making strategic decisions. But the PFC has a critical drawback - it is very energy-intensive and has limited resources. Cognitive overload occurs when the number of information requests coming into working memory exceeds its limited "bandwidth". very energy-intensive and has limited resources. When the flow of incoming information is too great, the neural networks of the prefrontal cortex begin to work in the "emergency processing" mode. The PFC begins to "choke", trying to distribute attention resources between too many tasks at the same time: emergency processing choke Activity increases, but the efficiency of information processing decreases. Chaotic work of neural networks occurs, which reduces the ability to analyze and think logically. A person experiences absent-mindedness, a feeling of mental exhaustion, deterioration in concentration and difficulty in making decisions. Activity increases, but the efficiency of information processing decreases. Chaotic work of neural networks occurs, which reduces the ability to analyze and think logically. A person experiences absent-mindedness, a feeling of mental exhaustion, deterioration in concentration and difficulty in making decisions. This state is a subjectively perceptible cognitive overload. Three dimensions of cognitive load The theory of cognitive load, developed back in the 80s by John Sweller, says that our brain is not just a processor that can be overloaded, but a complex system with limited RAM. When there is too much information or it is poorly organized, the brain begins to "slow down", experiencing overload. But overload can be different, and it is not always bad. says Intrinsic cognitive load is the inevitable weight of knowledge. It is embedded in the information itself: the more complex the concept, the more effort is required to understand it. The brain is faced with the need to hold a large number of elements in working memory and establish connections between them. Intrinsic cognitive load Understanding the structure of a quantum computer or Gödel's theorems is intrinsic cognitive load in its purest form. You can't get rid of it, but you can make it more manageable: breaking complex ideas into simpler components, building analogies, structuring the material. Extraneous load is parasitic noise that interferes with learning and comprehension. It is created not by the task itself, but by its poor presentation: slides overloaded with graphics, unsystematic instructions, an overly complex interface. Extraneous load Imagine that you need to understand new software, but instead of clear explanations, you are given a 200-page manual with no table of contents. Extraneous load interferes with the intended use of cognitive resources, and it must be minimized. Relevant cognitive load (Germane Load) is the level of effort that makes learning productive. This is not overload, but engagement, when the brain really works: analyzes, compares, draws conclusions, looks for patterns. Relevant cognitive load (Germane Load) It is this type of load that allows information to move from short-term to long-term memory. Research shows that this requires active participation: a person remembers material better if he or she formulates conclusions, explains them to others, or applies knowledge in practice. Modern research in cognitive psychology clarifies that these three types of load do not exist in isolation - they always interact. If the internal load is too high, a person does not have resources left for the relevant load. If the external load is excessive, even simple tasks can become unbearable. Therefore, it is important not only to facilitate learning, but to balance the load so that it is difficult, but not overwhelming. This knowledge is already being used in the development of educational programs, interfaces, and even in neuroengineering. For example, adaptive learning systems based on artificial intelligence can dynamically adjust the complexity of tasks depending on the user's cognitive resources. In interface design, scientists are studying how to reduce external load without sacrificing content. In the gaming industry, the "flow" mechanic - the feeling of involvement and challenge - is built on the right combination of internal and relevant loads. Cognitive load is not only about how much information we can digest. It is about how our thought process is structured and how it can be improved. Hormonal Storm in an Overloaded Brain: Cortisol, Dopamine, and Neurochemical Chaos Cognitive overload is not just a temporary state of fatigue, but a profound neurochemical shift that can change the very architecture of the brain. Modern research confirms that chronic stress and mental strain trigger a cascade of reactions that disrupt the balance of key neurotransmitters and lead to long-term cognitive and emotional impairments (e.g., e.g., and e.g.). At the epicenter of this "storm" are three main players: cortisol, dopamine, and norepinephrine. profound neurochemical shift e.g. e.g. e.g. cortisol, dopamine, and norepinephrine. Cortisol: from mobilization to destruction Cortisol is the main stress hormone that helps the body mobilize in an emergency. However, if the brain is constantly working at the limit of its capabilities, cortisol turns from an ally into an enemy, gradually destroying cognitive functions. Cortisol destroying Cortisol affects the hippocampus - the center of memory and learning Cortisol affects the hippocampus - the center of memory and learning Neurotoxic effect. Chronically high cortisol levels cause hippocampal atrophy, which reduces the ability to remember new information. Research shows that people exposed to long-term stress experience a decrease in hippocampal volume, which directly correlates with impaired memory and learning. Suppression of neurogenesis. Cortisol inhibits the formation of new neurons, reducing brain plasticity. In the long term, this means a deterioration in the ability to adapt and learn. Destruction of synaptic connections. Stress reduces the number and density of synapses in the hippocampus, disrupting memory consolidation. This leads to the brain having difficulty processing and storing new information. Destruction of the balance of neurotransmitters in the prefrontal cortex Neurotoxic effect. Chronically high cortisol levels cause hippocampal atrophy, which reduces the ability to remember new information. Research shows that people exposed to long-term stress experience a decrease in hippocampal volume, which directly correlates with impaired memory and learning. Neurotoxic effect. shows Suppression of neurogenesis. Cortisol inhibits the formation of new neurons, reducing brain plasticity. In the long term, this means a deterioration in the ability to adapt and learn. Suppression of neurogenesis. Destruction of synaptic connections. Stress reduces the number and density of synapses in the hippocampus, disrupting memory consolidation. This leads to the brain having difficulty processing and storing new information. Destruction of synaptic connections. Destruction of the balance of neurotransmitters in the prefrontal cortex Destruction of the balance of neurotransmitters in the prefrontal cortex A decrease in dopamine leads to a deterioration in information processing: signals become "blurred", the effect of "cognitive fog" increases. The brain stops effectively filtering noise and focus on important details. And a deficiency of norepinephrine reduces the ability to maintain an optimal level of arousal, which leads to lethargy, apathy and mental exhaustion. Dopamine and norepinephrine: fuel for the brain that burns out under stress If cortisol is responsible for "emergency mobilization", then dopamine and norepinephrine are "neurochemical fuel" that maintain attention, motivation and cognitive flexibility. However, chronic cognitive overload leads to depletion of these resources, causing: dopamine norepinephrine neurochemical fuel leads to depletion Problems with concentration. Due to a deficiency of dopamine, the "signal-to-noise ratio" decreases, the neurons of the PFC lose the clarity of signals, which is manifested in the inability to concentrate. Impulsivity and procrastination. An imbalance of dopamine in the reward system leads to the fact that the brain seeks simple and quick sources of pleasure instead of performing complex tasks. Decreased motivation. A lack of norepinephrine makes any intellectual effort painfully difficult, and a feeling of mental exhaustion arises. Problems with concentration. Due to a deficiency of dopamine, the "signal-to-noise ratio" decreases, the neurons of the PFC lose the clarity of signals, which is manifested in the inability to concentrate. Problems with concentration. Impulsivity and procrastination. An imbalance of dopamine in the reward system leads to the fact that the brain seeks simple and quick sources of pleasure instead of performing complex tasks. Impulsivity and procrastination. Decreased motivation. A lack of norepinephrine makes any intellectual effort painfully difficult, and a feeling of mental exhaustion arises. Decreased motivation. This neurochemical chaos creates a vicious circle: overload reduces the ability to concentrate → the brain requires more effort to complete tasks → stress levels increase → cognitive functions deteriorate even more. vicious circle Neurochemical storm: a threat not only to productivity but also to health If overload lasts for years, changes in the brain become structural. The density of gray matter in the PFC decreases, which makes the brain less resistant to stress and impairs critical thinking. Activation of the amygdala increases anxiety, making a person more emotionally unstable and prone to panic reactions. A persistent deficit of neurotransmitters develops, which increases the risk of depression and cognitive impairment in adulthood. The density of gray matter in the PFC decreases, which makes the brain less resistant to stress and impairs critical thinking. Activation of the amygdala increases anxiety, making a person more emotionally unstable and prone to panic reactions. A persistent deficit of neurotransmitters develops, which increases the risk of depression and cognitive impairment in adulthood. However, the neuroplasticity of the brain makes it possible to restore balance. Sleep, physical activity, stress management, and cognitive decompression have all been shown to help restore neurochemical balance and prevent long-term negative effects. The question is how early we recognize the problem and act. neuroplasticity makes it possible Individual Resistance to Cognitive Overload: Genetics, Age, Lifestyle, and Cognitive Reserve Cognitive overload is not the same for everyone. Some people adapt to high loads faster, while others feel exhausted even with a moderate amount of information. This phenomenon is determined by a complex interaction of genetics, age, lifestyle, and what neuroscientists call "cognitive reserve." genetics, age, lifestyle, and what neuroscientists call "cognitive reserve." call Genetics play a significant role in determining the initial parameters of the brain: the volume of working memory, the speed of information processing, sensitivity to stress. For example, variations in the COMT gene affect the level of dopamine in the prefrontal cortex, which is directly related to the ability to concentrate and manage stress. However, despite innate predispositions, the plasticity of the brain allows you to compensate for vulnerabilities through experience and training. Genetics affect Age also determines how effectively the brain copes with the load. In youth, neural networks are more flexible, but with age, the speed of information processing can decrease. Research shows that intense cognitive activity and constant learning slow down age-related changes. People who continue to be intellectually active may have higher levels of cognitive function at 60-70 years of age than those who led a sedentary lifestyle at 40-50. Age shows Lifestyle is a powerful regulator of cognitive endurance. Chronic stress, lack of sleep, physical inactivity, and unbalanced nutrition destroy neural connections and increase vulnerability to overload. On the contrary, regular physical activity and a healthy diet support brain health. Physical exercise, such as aerobic exercise, promotes the production of BDNF, a protein that stimulates neurogenesis and strengthens neural networks. Lifestyle Between 2011 and 2013, the Cognitive Function and Aging Study in Wales (CFAS-Wales) collected data on a cohort of 2,315 cognitively healthy participants aged 65 and over. The study confirmed the theory of the influence of lifestyle factors and revealed the mediating effect of cognitive reserve on the cross-talk between lifestyle factors and cognitive functions in old age. Between 2011 and 2013, the Cognitive Function and Aging Study in Wales (CFAS-Wales) collected data on a cohort of 2,315 cognitively healthy participants aged 65 and over. The study confirmed the theory of the influence of lifestyle factors and revealed the mediating effect of cognitive reserve on the cross-talk between lifestyle factors and cognitive functions in old age. confirmed Cognitive reserve is one of the key factors of resilience. It is a metaphorical "safety margin" of the brain, accumulated over a lifetime. It is formed under the influence of a large number of factors. Studies show that people with high cognitive reserve suffer less often from dementia, cope better with overload and recover faster from stress. Cognitive reserve safety margin show The brain is a dynamic system that adapts to conditions. We cannot change our genetics, but we can influence other factors: develop flexibility of thinking, maintain high cognitive activity, take care of our physical and psychological health. Symptoms of cognitive overload: the brain's internal "SOS signals" in a digital environment So, we've figured out the neurobiological mechanisms of cognitive overload - we've realized that this is not fiction, but a real condition associated with limited working memory resources and an imbalance of neurochemical processes in the brain. But how can we recognize cognitive overload in everyday life? What alarm bells should make us think and take "cognitive self-help" measures? In this section, we'll look at the main symptoms of cognitive overload, which manifest themselves at different levels - from subjective sensations to objective changes in behavior and even physical condition. Subjective sensations: "My brain is boiling!" or "a feeling of information fog" At the most basic level, cognitive overload manifests itself as a series of unpleasant, but quite recognizable subjective sensations: These can be subtle at first, but are important early warning signs. "My brain is boiling!" or "head like cast iron": This is the feeling of mental overstrain, a "pressure" in the head, and an inability to focus. Thoughts feel jumbled and confused. This sensation reflects the PFC working at its limit, struggling to manage too much information at once. Imagine trying to follow a complex instruction while also responding to several instant messages and having multiple browser tabs open – that "boiling brain" feeling is a classic sign of working memory overload. "Information fog" or "cognitive haze": This is a sensation of decreased mental clarity. You struggle to concentrate, your attention feels "floaty," you're absent-minded, and it's hard to gather your thoughts or follow a train of reasoning. You might find yourself on a video call, seemingly listening, but realizing 5 minutes later you have no idea what was discussed. This is a manifestation of PFC dysfunction and neurotransmitter imbalances, reducing the "signal-to-noise ratio" in the neural networks of working memory. "Feeling of mental exhaustion" or "emotional emptiness": a feeling of fatigue, exhaustion, loss of energy, even after minor mental stress, reluctance to take on complex tasks, lack of motivation for intellectual activity. This is a signal of deep depletion of the brain's cognitive resources and the need for urgent "cognitive rest" and restoration of neurochemical balance. "Irritability and decreased threshold of patience": increased emotional lability, inadequately violent reaction to minor irritants, impatience, irritation over trifles, a feeling of emotional overexcitement. tension. This is a manifestation of an imbalance in emotional regulation in the brain, associated with overload of the PFC and dysfunction of the limbic system, which occurs under conditions of chronic stress and cognitive overload. "My brain is boiling!" or "head like cast iron": This is the feeling of mental overstrain, a "pressure" in the head, and an inability to focus. Thoughts feel jumbled and confused. This sensation reflects the PFC working at its limit, struggling to manage too much information at once. Imagine trying to follow a complex instruction while also responding to several instant messages and having multiple browser tabs open – that "boiling brain" feeling is a classic sign of working memory overload. "My brain is boiling!" or "head like cast iron": This is the feeling of mental overstrain, a "pressure" in the head, and an inability to focus. Thoughts feel jumbled and confused. This sensation reflects the PFC working at its limit, struggling to manage too much information at once. Imagine trying to follow a complex instruction while also responding to several instant messages and having multiple browser tabs open – that "boiling brain" feeling is a classic sign of working memory overload. "My brain is boiling!" or "head like cast iron" "Information fog" or "cognitive haze": This is a sensation of decreased mental clarity. You struggle to concentrate, your attention feels "floaty," you're absent-minded, and it's hard to gather your thoughts or follow a train of reasoning. You might find yourself on a video call, seemingly listening, but realizing 5 minutes later you have no idea what was discussed. This is a manifestation of PFC dysfunction and neurotransmitter imbalances, reducing the "signal-to-noise ratio" in the neural networks of working memory. "Information fog" or "cognitive haze": This is a sensation of decreased mental clarity. You struggle to concentrate, your attention feels "floaty," you're absent-minded, and it's hard to gather your thoughts or follow a train of reasoning. You might find yourself on a video call, seemingly listening, but realizing 5 minutes later you have no idea what was discussed. This is a manifestation of PFC dysfunction and neurotransmitter imbalances, reducing the "signal-to-noise ratio" in the neural networks of working memory. "Information fog" or "cognitive haze" "Feeling of mental exhaustion" or "emotional emptiness": a feeling of fatigue, exhaustion, loss of energy, even after minor mental stress, reluctance to take on complex tasks, lack of motivation for intellectual activity. This is a signal of deep depletion of the brain's cognitive resources and the need for urgent "cognitive rest" and restoration of neurochemical balance. "Feeling of mental exhaustion" or "emotional emptiness": a feeling of fatigue, exhaustion, loss of energy, even after minor mental stress, reluctance to take on complex tasks, lack of motivation for intellectual activity. This is a signal of deep depletion of the brain's cognitive resources and the need for urgent "cognitive rest" and restoration of neurochemical balance. "Feeling of mental exhaustion" or "emotional emptiness" "Irritability and decreased threshold of patience": increased emotional lability, inadequately violent reaction to minor irritants, impatience, irritation over trifles, a feeling of emotional overexcitement. tension. This is a manifestation of an imbalance in emotional regulation in the brain, associated with overload of the PFC and dysfunction of the limbic system, which occurs under conditions of chronic stress and cognitive overload. "Irritability and decreased threshold of patience": increased emotional lability, inadequately violent reaction to minor irritants, impatience, irritation over trifles, a feeling of emotional overexcitement. tension. This is a manifestation of an imbalance in emotional regulation in the brain, associated with overload of the PFC and dysfunction of the limbic system, which occurs under conditions of chronic stress and cognitive overload. "Irritability and decreased threshold of patience" These subjective sensations are like early symptoms of a cold, which should already prompt us to take action - reduce the information load, take a break, give the brain a rest and "reboot" in order to prevent more serious consequences. Cognitive symptoms: "The brain begins to fail" If cognitive overload deepens and becomes chronic, it begins to manifest itself at the level of objectively measurable cognitive functions, showing that the brain really "works worse" than usual: Decreased attention and absent-mindedness. It becomes difficult to concentrate on one thing, attention constantly "jumps" from object to object, you are easily distracted by trifles, miss the point, lose the thread of thought or conversation, it is difficult to hold attention for long enough even on interesting and important things. This is a direct consequence of dysfunction of the PFC and the disruption of its "conductor" functions in relation to attention. The brain loses the ability to effectively filter irrelevant information and focus on the main thing. Memory impairment. It becomes more difficult to remember new information, short-term and working memory deteriorates, it is more difficult to reproduce previously learned information, simple things are forgotten, names and titles pop out of your head, a person forgets what he wanted to say or do literally a minute ago. This is a consequence of the toxic effect of cortisol on the hippocampus, as well as a disruption of working memory functions due to overload. The brain can no longer effectively encode, store and reproduce information as before. Slowing down of thinking and difficulty making decisions. Thought processes slow down, it becomes more difficult to analyze a situation, reason logically, identify cause-and-effect relationships, decisions are made more slowly and often of worse quality, a person can "get stuck" on simple choices, cannot collect thoughts in a heap for a reasoned answer or action plan. This is a direct manifestation of dysfunction of the PFC and impairment of its executive functions associated with cognitive control, planning and decision-making. The brain loses "computing power" and "efficiency". Increase in the number of errors and decrease in the accuracy of actions. Absent-mindedness and slow thinking lead to an increase in the number of errors in routine tasks, inaccuracies and oversights in work, inattention to instructions, mechanical errors in simple actions. This is an integral indicator of a decrease in the cognitive efficiency of the brain under conditions of overload, reflecting a complex impairment of attention, working memory and cognitive control. Decreased attention and absent-mindedness. It becomes difficult to concentrate on one thing, attention constantly "jumps" from object to object, you are easily distracted by trifles, miss the point, lose the thread of thought or conversation, it is difficult to hold attention for long enough even on interesting and important things. This is a direct consequence of dysfunction of the PFC and the disruption of its "conductor" functions in relation to attention. The brain loses the ability to effectively filter irrelevant information and focus on the main thing. Decreased attention and absent-mindedness. It becomes difficult to concentrate on one thing, attention constantly "jumps" from object to object, you are easily distracted by trifles, miss the point, lose the thread of thought or conversation, it is difficult to hold attention for long enough even on interesting and important things. This is a direct consequence of dysfunction of the PFC and the disruption of its "conductor" functions in relation to attention. The brain loses the ability to effectively filter irrelevant information and focus on the main thing. Decreased attention and absent-mindedness. Memory impairment. It becomes more difficult to remember new information, short-term and working memory deteriorates, it is more difficult to reproduce previously learned information, simple things are forgotten, names and titles pop out of your head, a person forgets what he wanted to say or do literally a minute ago. This is a consequence of the toxic effect of cortisol on the hippocampus, as well as a disruption of working memory functions due to overload. The brain can no longer effectively encode, store and reproduce information as before. Memory impairment. It becomes more difficult to remember new information, short-term and working memory deteriorates, it is more difficult to reproduce previously learned information, simple things are forgotten, names and titles pop out of your head, a person forgets what he wanted to say or do literally a minute ago. This is a consequence of the toxic effect of cortisol on the hippocampus, as well as a disruption of working memory functions due to overload. The brain can no longer effectively encode, store and reproduce information as before. Memory impairment. Slowing down of thinking and difficulty making decisions. Thought processes slow down, it becomes more difficult to analyze a situation, reason logically, identify cause-and-effect relationships, decisions are made more slowly and often of worse quality, a person can "get stuck" on simple choices, cannot collect thoughts in a heap for a reasoned answer or action plan. This is a direct manifestation of dysfunction of the PFC and impairment of its executive functions associated with cognitive control, planning and decision-making. The brain loses "computing power" and "efficiency". Slowing down of thinking and difficulty making decisions. Thought processes slow down, it becomes more difficult to analyze a situation, reason logically, identify cause-and-effect relationships, decisions are made more slowly and often of worse quality, a person can "get stuck" on simple choices, cannot collect thoughts in a heap for a reasoned answer or action plan. This is a direct manifestation of dysfunction of the PFC and impairment of its executive functions associated with cognitive control, planning and decision-making. The brain loses "computing power" and "efficiency". Slowing down of thinking and difficulty making decisions. Increase in the number of errors and decrease in the accuracy of actions. Absent-mindedness and slow thinking lead to an increase in the number of errors in routine tasks, inaccuracies and oversights in work, inattention to instructions, mechanical errors in simple actions. This is an integral indicator of a decrease in the cognitive efficiency of the brain under conditions of overload, reflecting a complex impairment of attention, working memory and cognitive control. Increase in the number of errors and decrease in the accuracy of actions. Absent-mindedness and slow thinking lead to an increase in the number of errors in routine tasks, inaccuracies and oversights in work, inattention to instructions, mechanical errors in simple actions. This is an integral indicator of a decrease in the cognitive efficiency of the brain under conditions of overload, reflecting a complex impairment of attention, working memory and cognitive control. Increase in the number of errors and decrease in the accuracy of actions. These cognitive symptoms are already an "alarm bell" that cognitive overload has gone far enough and urgent measures must be taken, otherwise the consequences may be more serious. Emotional symptoms: "Emotions on edge, like exposed nerves" Cognitive overload rarely exists "in its pure form" - it is closely connected with the emotional sphere and is often accompanied by a number of pronounced emotional symptoms that reflect the psychological price we pay for constant mental overstrain: Increased irritability and irascibility. Reactions to ordinary stimuli become more violent and inadequate, minor troubles cause irritation, and even outbursts of anger, patience is running out, it is easy to break into a scream or say offensive words. This is a manifestation of a violation of emotional regulation in the PFC and increased activity of the limbic system under the influence of stress and hormonal imbalance. Anxiety and restlessness. A feeling of internal tension, unreasonable anxiety, anxious expectations appears, it is impossible to relax and "let go of thoughts", a feeling of an impending catastrophe, fears over trifles. This is a signal that chronic stress and cognitive overload have disrupted the balance between the "alarm systems" and "calming systems" in the brain, shifting the balance towards hyperarousal and anticipation of negative events. Frustration and a sense of helplessness. Constant failures in attempts to cope with the information flow, mistakes and absent-mindedness give rise to a sense of helplessness, incompetence, disappointment in one's own abilities, a feeling that "nothing is working out" and all efforts are useless. This is a consequence of a decreased sense of control over the situation and a loss of faith in one's own effectiveness in the conditions of chronic overload and continuous information pressure. Apathy and emotional exhaustion. In advanced cases, cognitive overload can lead to apathy, loss of interest in work and life in general, emotional emptiness, indifference, and apathy to what used to bring pleasure. This is a signal of deep emotional burnout and depletion of mental resources, when the body "turns on energy saving mode" to survive under chronic stress. Increased irritability and irascibility. Reactions to ordinary stimuli become more violent and inadequate, minor troubles cause irritation, and even outbursts of anger, patience is running out, it is easy to break into a scream or say offensive words. This is a manifestation of a violation of emotional regulation in the PFC and increased activity of the limbic system under the influence of stress and hormonal imbalance. Increased irritability and irascibility. Reactions to ordinary stimuli become more violent and inadequate, minor troubles cause irritation, and even outbursts of anger, patience is running out, it is easy to break into a scream or say offensive words. This is a manifestation of a violation of emotional regulation in the PFC and increased activity of the limbic system under the influence of stress and hormonal imbalance. Increased irritability and irascibility. Anxiety and restlessness. A feeling of internal tension, unreasonable anxiety, anxious expectations appears, it is impossible to relax and "let go of thoughts", a feeling of an impending catastrophe, fears over trifles. This is a signal that chronic stress and cognitive overload have disrupted the balance between the "alarm systems" and "calming systems" in the brain, shifting the balance towards hyperarousal and anticipation of negative events. Anxiety and restlessness. A feeling of internal tension, unreasonable anxiety, anxious expectations appears, it is impossible to relax and "let go of thoughts", a feeling of an impending catastrophe, fears over trifles. This is a signal that chronic stress and cognitive overload have disrupted the balance between the "alarm systems" and "calming systems" in the brain, shifting the balance towards hyperarousal and anticipation of negative events. Anxiety and restlessness. Frustration and a sense of helplessness. Constant failures in attempts to cope with the information flow, mistakes and absent-mindedness give rise to a sense of helplessness, incompetence, disappointment in one's own abilities, a feeling that "nothing is working out" and all efforts are useless. This is a consequence of a decreased sense of control over the situation and a loss of faith in one's own effectiveness in the conditions of chronic overload and continuous information pressure. Frustration and a sense of helplessness. Constant failures in attempts to cope with the information flow, mistakes and absent-mindedness give rise to a sense of helplessness, incompetence, disappointment in one's own abilities, a feeling that "nothing is working out" and all efforts are useless. This is a consequence of a decreased sense of control over the situation and a loss of faith in one's own effectiveness in the conditions of chronic overload and continuous information pressure. Frustration and a sense of helplessness. Apathy and emotional exhaustion. In advanced cases, cognitive overload can lead to apathy, loss of interest in work and life in general, emotional emptiness, indifference, and apathy to what used to bring pleasure. This is a signal of deep emotional burnout and depletion of mental resources, when the body "turns on energy saving mode" to survive under chronic stress. Apathy and emotional exhaustion. In advanced cases, cognitive overload can lead to apathy, loss of interest in work and life in general, emotional emptiness, indifference, and apathy to what used to bring pleasure. This is a signal of deep emotional burnout and depletion of mental resources, when the body "turns on energy saving mode" to survive under chronic stress. Apathy and emotional exhaustion. Emotional symptoms are no less important indicators of cognitive overload than cognitive ones. Ignoring these "emotional SOS signals" can lead to more serious psychological and physical consequences, including chronic stress, anxiety disorders and depression. Physiological and behavioral manifestations: "The body can't handle the stress" At a deeper level, cognitive overload can also manifest itself at the physiological level, making itself known through various ailments and changes in behavior: Physical fatigue and decreased energy. Despite the lack of physical activity, constant mental stress and cognitive overload lead to a feeling of general physical fatigue, weakness, drowsiness during the day and insomnia at night, decreased performance and overall vitality. This is the result of energy exhaustion of the brain, which consumes up to 20% of the body's total energy, especially under conditions of intensive cognitive work. Headache and muscle tension. Tension headaches, a feeling of "pressure" or "pulsation" in the head, muscle tension in the neck, shoulders, and back are frequent companions of cognitive overload. This is the result of increased muscle tone and vascular spasms in the brain and peripheral muscles that occur in response to chronic stress and mental overstrain. Sleep problems. Cognitive overload before bedtime, anxious thoughts prevent you from falling asleep, and if you do manage to fall asleep, your sleep becomes intermittent, shallow, and does not bring a feeling of rest and recovery. This is the result of a disruption in the regulation of sleep-wake cycles and an imbalance of neurotransmitters caused by chronic stress and overload. Lack of sleep, in turn, further weakens cognitive functions and increases vulnerability to further overload - a vicious circle is formed. Behavioral changes. Cognitive overload can manifest itself in behavioral changes: avoiding complex tasks, putting things off "for later" (procrastination), striving for isolation and loneliness, decreased social activity, searching for simple and quick ways to "unload" and get pleasure (abuse of "information fast food", social networks, games, stimulants, bad habits). These are unconscious attempts by the body to protect itself from further overload and compensate for the depletion of cognitive and emotional resources, which do not always lead to the desired result. Physical fatigue and decreased energy. Despite the lack of physical activity, constant mental stress and cognitive overload lead to a feeling of general physical fatigue, weakness, drowsiness during the day and insomnia at night, decreased performance and overall vitality. This is the result of energy exhaustion of the brain, which consumes up to 20% of the body's total energy, especially under conditions of intensive cognitive work. Physical fatigue and decreased energy. Despite the lack of physical activity, constant mental stress and cognitive overload lead to a feeling of general physical fatigue, weakness, drowsiness during the day and insomnia at night, decreased performance and overall vitality. This is the result of energy exhaustion of the brain, which consumes up to 20% of the body's total energy, especially under conditions of intensive cognitive work. Physical fatigue and decreased energy. Headache and muscle tension. Tension headaches, a feeling of "pressure" or "pulsation" in the head, muscle tension in the neck, shoulders, and back are frequent companions of cognitive overload. This is the result of increased muscle tone and vascular spasms in the brain and peripheral muscles that occur in response to chronic stress and mental overstrain. Headache and muscle tension. Tension headaches, a feeling of "pressure" or "pulsation" in the head, muscle tension in the neck, shoulders, and back are frequent companions of cognitive overload. This is the result of increased muscle tone and vascular spasms in the brain and peripheral muscles that occur in response to chronic stress and mental overstrain. Headache and muscle tension. Sleep problems. Cognitive overload before bedtime, anxious thoughts prevent you from falling asleep, and if you do manage to fall asleep, your sleep becomes intermittent, shallow, and does not bring a feeling of rest and recovery. This is the result of a disruption in the regulation of sleep-wake cycles and an imbalance of neurotransmitters caused by chronic stress and overload. Lack of sleep, in turn, further weakens cognitive functions and increases vulnerability to further overload - a vicious circle is formed. Sleep problems. Cognitive overload before bedtime, anxious thoughts prevent you from falling asleep, and if you do manage to fall asleep, your sleep becomes intermittent, shallow, and does not bring a feeling of rest and recovery. This is the result of a disruption in the regulation of sleep-wake cycles and an imbalance of neurotransmitters caused by chronic stress and overload. Lack of sleep, in turn, further weakens cognitive functions and increases vulnerability to further overload - a vicious circle is formed. Sleep problems. Behavioral changes. Cognitive overload can manifest itself in behavioral changes: avoiding complex tasks, putting things off "for later" (procrastination), striving for isolation and loneliness, decreased social activity, searching for simple and quick ways to "unload" and get pleasure (abuse of "information fast food", social networks, games, stimulants, bad habits). These are unconscious attempts by the body to protect itself from further overload and compensate for the depletion of cognitive and emotional resources, which do not always lead to the desired result. Behavioral changes. Cognitive overload can manifest itself in behavioral changes: avoiding complex tasks, putting things off "for later" (procrastination), striving for isolation and loneliness, decreased social activity, searching for simple and quick ways to "unload" and get pleasure (abuse of "information fast food", social networks, games, stimulants, bad habits). These are unconscious attempts by the body to protect itself from further overload and compensate for the depletion of cognitive and emotional resources, which do not always lead to the desired result. Behavioral changes. Recognizing the symptoms of cognitive overload in the early stages is a key skill for every modern person. Understanding these signals from your brain allows you to take action in time, reduce the information load, change your lifestyle, and thereby prevent temporary fatigue from turning into chronic exhaustion, and maintain brain health and high cognitive function for many years. Cognitive and sensory overload in the digital space: when the web turns into torture Earlier, we examined the fundamental mechanisms of cognitive overload: limited working memory resources, energy intensity of information processing, the role of the dopamine system in filtering stimuli. Now let's figure out how these mechanisms work in a digital environment. Why does web surfing, conceived as a convenient tool for accessing information, turn into a source of stress and overload? It's not just the amount of information, but how it is presented and how we interact with it that matters. The modern Internet is an endless stream of information intertwined with advertising, notifications, pop-ups and intrusive interactive elements. Research shows that an excessive amount of external stimuli increases the load on working memory and reduces cognitive control. As a result, the brain spends more resources on filtering unnecessary stimuli than on assimilating useful information. amount how shows The greatest cognitive overload is caused by triggers associated with visual perception, information structure and interaction with interfaces. Let's look at the key mechanisms of digital stress. UX as torture: web design that overloads the brain Sensory chaos: when the visual system chokes As we already know, the human brain is not adapted to processing many dynamically changing stimuli at the same time. However, this is exactly what happens when interacting with websites overloaded with animation, pop-ups, aggressive advertising and flickering banners. This effect can be compared to trying to read a book in a busy square: constant distracting stimuli require active filtering, which increases cognitive load and reduces productivity. The brain, trying to select useful information, experiences an overload comparable to a state of stress, activating the sympathetic nervous system. Practical Example: Think of websites with auto-playing videos, flashing ads, and moving elements everywhere. These create "sensory chaos" that competes for your attention. Practical Example: Cognitive labyrinths: navigation that exhausts The structural complexity of a website increases the user's cognitive costs. Research in the field of interfaces shows that illogical navigation increases the load on working memory, forcing the user to remember the paths of movement and the rules of the interface. When a site does not provide clear landmarks, the brain is forced to model an interaction map, remember the steps already taken and calculate possible options for further actions. This not only complicates perception, but also reduces the user's motivation to continue interaction. shows Unreadable texts: excessive load on vision and the verbal system The cognitive accessibility of a text is a key factor in its perception. Complex fonts, insufficient contrast, and dense blocks of text increase the time it takes to decode information. The more effort is required for visual processing, the fewer resources are left for semantic analysis. In addition, the brain spends energy on fighting bureaucratic jargon, complex constructions, and an excess of secondary information. The phenomenon of "linguistic noise" reduces the speed of text processing, causing cognitive exhaustion and loss of attention. spends energy linguistic noise Mobile discomfort: when the interface requires sensorimotor effort The lack of adaptation of sites for mobile devices increases not only cognitive but also physical stress. Users are faced with the need to enlarge the text, miss small buttons, and suffer from low loading speed. This causes frustration and increases the level of cortisol, a stress hormone associated with the perception of inconvenient interfaces. Overloaded interfaces and excessive sensory stimulation impair cognitive functions, reducing concentration and productivity. Under constant information pressure, the brain spends more resources on filtering out unnecessary information than on absorbing useful information. For users, this means increased levels of digital stress and fatigue, and for businesses, lost audiences, reduced conversions, and refusal to interact with content. So, let's make a convenient UX. Cognitive Biases and Videoconferencing Fatigue The rise of remote work has brought both flexibility and a new source of cognitive strain: videoconferencing fatigue, often termed "Zoom fatigue." This isn't just feeling tired after meetings; it's a deeper cognitive phenomenon related to how our brains process information in video calls. The phenomenon of "Zoom-fatigue" is not just a subjective feeling of being overwhelmed after several hours of online meetings. It is a manifestation of deep cognitive processes associated with the peculiarities of information processing in videoconferencing conditions. Videoconferencing creates a unique set of cognitive loads that are different from those that a person encounters in offline communication. As a result, stress accumulates, concentration decreases, and the risk of emotional exhaustion increases. videoconferencing fatigue termed Zoom fatigue creates One of the key reasons is the mirror effect. Unlike live communication, where we do not see ourselves from the outside, video platforms constantly broadcast our own image. Experiments in the field of self-perception psychology show that prolonged observation of one's own face increases self-criticism and anxiety. The brain does not simply monitor the speech of interlocutors, it simultaneously analyzes the expression of its own face, posture, gestures, trying to unconsciously control the impression we make. This creates a cognitive load comparable to multitasking, which drains attention and reduces the quality of interaction. mirror effect show Another factor is non-verbal information overload. In a natural environment, we perceive a person as a whole: we analyze their posture, movements, position in space. Video calls focus attention on the face, limiting the flow of other signals. This forces the brain to work in "compensation mode", paying excessive attention to micro-signals of facial expressions. Studies of non-verbal communication show that under normal conditions, a person is guided by a combination of visual, auditory and contextual signals. The video format upsets this balance, due to which our perception of the interlocutor becomes either excessively analytical or superficial and distorted. non-verbal information overload. compensation mode show An additional stressor is the restriction of movement. In a real conversation, we can change the position of the body, walk, be distracted by the environment - this naturally maintains the level of cognitive arousal. A video call forces a person to maintain a fixed posture, reduce gestures, and maintain stable eye contact with the screen, which contradicts the natural mechanisms of attention. Neurophysiologists note that motor activity is directly related to cognitive plasticity: when the body freezes, it is more difficult for the brain to maintain a high level of involvement. restriction of movement note Finally, technical noise and imperfect communication create additional sensory stress. Delays in sound transmission, echo, missing phrases, and image artifacts force the brain to compensate for the lack of information, which requires additional cognitive resources. Research in the field of audio perception shows that interference in the sound signal significantly increases the cognitive load, since the brain is forced to "draw" the missing sounds and words. technical noise and imperfect communication shows As a result, video calls, originally conceived as a convenient communication tool, turn out to be cognitively more expensive than offline interaction. This effect is especially noticeable in the conditions of an overloaded workday, when the brain is already exhausted by tasks and decision-making. Overload with superficial and unstructured content The infinite feed effect and cognitive fragmentation Social media feeds and news aggregators often utilize the "infinite scroll" mechanism. While designed to keep us engaged, this can inadvertently contribute to cognitive overload. infinite scroll Most modern social networks and news aggregators use the infinite scroll mechanism, which turns the process of information consumption into an addictive ritual. The feed is updated endlessly, pushing another portion of bright headlines, short videos, memes, viral stories and controversial posts, united by only one goal - to keep the user as long as possible. This format of consumption stimulates the dopamine system of the brain, creating a behavioral addiction similar to the effect of slot machines. At the same time, the information itself comes chaotically, without a logical structure, which forces the brain to constantly switch between disparate stimuli. We read the news about the global crisis, then we see a funny meme, then an advertising video, then someone's emotional comment. This flow does not require comprehension, but depletes cognitive resources, causing mental fatigue and a feeling of overload. stimulates Clip thinking and loss of deep concentration This constant switching between unrelated snippets of information encourages what's sometimes called "clip thinking." Frequent consumption of fragmented content forms the so-called "clip thinking" - the ability to quickly perceive small blocks of information, but with the loss of the skill of deep analysis and consistent comprehension. Short videos, tweets, headlines without details and context become the main way of consuming information, which leads to a decrease in the ability to read long texts, work with multi-level arguments and maintain attention on one task for a long time. clip thinking leads Consequences of Clip Thinking. Consequences of Clip Thinking. People accustomed to quickly switching between content snippets may experience: may Reduced prefrontal cortex activity, impacting critical thinking and cognitive control. Decreased ability to analyze complex topics, distinguish facts from opinions. Increased susceptibility to cognitive biases and misinformation. Reduced prefrontal cortex activity, impacting critical thinking and cognitive control. Decreased ability to analyze complex topics, distinguish facts from opinions. Increased susceptibility to cognitive biases and misinformation. Emotional overload and information stress In addition to the destruction of the cognitive structure of perception, "information fast food" has a powerful emotional impact. Content platform algorithms select materials that cause the greatest response - shock, indignation, fear, anger. Constant consumption of emotionally charged content leads to increased anxiety, deterioration of emotional regulation and even burnout. In addition, psychologists note that constant consumption of short, bright and emotionally saturated content leads to the effect of "information fatigue", when a person ceases to distinguish between the important and the secondary, loses the ability to meaningfully select information and feels increasing irritation from an excess of irritants. information fast food leads information fatigue ceases to distinguish As a result, the digital environment, which promised accessibility of knowledge and ease of communication, has largely become a source of cognitive and sensory overload. Instead of meaningfully engaging with topics, we increasingly find ourselves trapped in superficial consumption that drains our brains, undermines our ability to think critically, and creates an addiction to an endless stream of new but useless stimuli. Techniques for reducing cognitive overload in the digital world To avoid depletion of cognitive resources and improve the quality of information perception, it is important to consciously regulate digital load. One of the most effective ways is conscious attention management. Our cognitive system is not adapted to multitasking in the form in which we try to use it, constantly switching between tasks. Such switching leads to a sharp decrease in productivity and an increase in the time it takes to complete tasks. The practice of deep focus (deep work), proposed by Cal Newport, involves allocating uninterrupted periods of time for focused work without digital distractions. This helps not only to better absorb complex information, but also reduces stress levels. conscious attention management deep focus (deep work) Another important aspect is conscious content consumption. Instead of chaotically scrolling through news feeds, you can use the "information diet" approach. Limiting the flow of irrelevant information reduces anxiety and improves the ability to critically think. Clear rules such as reading the news only at certain times, avoiding casual content consumption, or using “slow” formats such as books and long articles can help reduce the effect of cognitive junk food. conscious content consumption information diet approach Practical Tips for Reducing Cognitive Load: Practical Tips for Reducing Cognitive Load: For Video Calls: Hide self-view, suggest audio-only meetings where possible, take breaks, minimize video window size, use keyboard shortcuts. For UX Design: Embrace minimalist principles, prioritize clear navigation, ensure text readability, optimize for mobile devices, minimize sensory distractions like auto-play videos and flashing ads. For Video Calls: Hide self-view, suggest audio-only meetings where possible, take breaks, minimize video window size, use keyboard shortcuts. For Video Calls: For UX Design: Embrace minimalist principles, prioritize clear navigation, ensure text readability, optimize for mobile devices, minimize sensory distractions like auto-play videos and flashing ads. For UX Design: Cognitive resources are also saved by optimizing the environment. The design of digital tools can either make it harder or easier to interact with information. Minimalist interface practices such as using silent modes, reducing the number of open tabs, and setting up apps so that they do not interrupt attention reduce background overload. Experiments show that even simply turning off notifications for a few hours a day leads to improved concentration and reduced stress. optimizing the environment. show Regular cognitive “unloading” also plays an important role. Changing your activity mode, such as walking, physical activity, or meditation, allows the brain to recover and process information better. Mindfulness practices such as meditation or even just focusing on a single sensory experience reduce digital anxiety and restore the ability to concentrate deeply. Regular cognitive “unloading” Conclusion The modern digital environment is designed in such a way that it overloads the brain at all levels - from complex interfaces and endless video calls to a continuous flow of disparate information that depletes cognitive resources, reduces concentration and provokes superficial perception. Neurobiological mechanisms responsible for attention, memory and information processing are faced with loads for which they were not evolutionarily prepared. However, this does not mean that digital technologies inevitably lead to cognitive exhaustion. A conscious approach to the information environment, attention management, structuring of the data flow and periodic cognitive unloading help to adapt to new conditions without compromising thinking. The digital age creates challenges, but it also offers tools to overcome them - it is important to learn not to submit to information chaos, but to consciously build your own rules of interaction with it.