When Cognitive Overload Hits: How to Find Your Way Back

Ever had one of those days (or weeks) when your brain just… stops cooperating?Not quite burnout, but that uncomfortable state of cognitive overload: decision-making becomes overwhelming, focus slips away, and even the smallest tasks feel monumental.

You might notice yourself procrastinating, endlessly scrolling without really seeing anything, and craving simple, mundane tasks because they feel oddly soothing. Yet at the same time, you can’t seem to step away from your desk. The complex projects pile up, and the pressure to be creative only makes things worse.

I know this state well. It tends to show up when creative projects and big deadlines collide. And it can feel incredibly frustrating. So, what do you do when it’s all too much? Here are practices I lean into when things get overwhelming:

1. Start with kind Awareness

   The first step is noticing what’s going on and doing so with kindness. As Anne Lamott wisely said:

"Almost everything will work again if you unplug it for a few minutes. Including you."

2. Support yourself with the basics

   Sleep, nourishing food, and movement are the foundation. Movement doesn’t need to be complicated: a walk, a gym class, or even just standing up and gazing out the window for a few minutes can reset your energy.

3. Reduce inputs

   As tempting as it is to binge podcasts, scroll social media, or absorb more information, I’ve found that less really is more when your mind is already saturated.

4. Break it down

   When work feels overwhelming, ask yourself: What’s the next best step? Then try tools like the Pomodoro technique. It supports short, focused bursts of work to get moving again without adding pressure.

5. Put rest on the horizon

   Even if it’s not possible to take a long holiday right away, make sure some form of break is in sight. Sometimes even a long weekend can make all the difference.

These simple practices may not remove the demands around you, but they do help you meet them with more clarity, kindness, and energy.

Because the truth is: almost all of us experience cognitive overload at some point. And when we do, what matters most is supporting ourselves in small, compassionate ways.