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Cognitive load refers to how much information our working memory (short-term memory) can process at a time, given that it has a limited capacity. In this regard, John Sweller, an expert in educational psychology, developed the cognitive load theory, grounded in cognitive science and psychological science. It is currently used for educational purposes to avoid overloading learners with too much information and to support meaningful learning.

Cognitive load can be of three types:

• Intrinsic cognitive load, which refers to the inherent difficulty in processing information

• Extraneous load, which refers to how the information is presented and how easy it is to process it

• Germane cognitive load, which refers to the mental effort required to learn new knowledge

When Does Cognitive Overload Occur?

When element interactivity is high (when many concepts must be held within our mental storage capacity and processed at once), novice learners can experience cognitive overload. It often happens in the case of a combination of intrinsic load, extraneous load, and germane load.

This can actually happen to anyone who is overwhelmed and has to process too much information at a time. Then, this cognitive overload can affect their ability to make appropriate decisions and complete day-to-day tasks. It can also lead to anxiety and emotional exhaustion.

Best Methods to Reduce Cognitive Load

In the following sections, we'll describe some strategies that can help you reduce cognitive load, whether you're a student acquiring a new skill, a professional juggling multiple projects, or a teacher who wants to instruct learners more effectively from a cognitive load perspective.

1. Simplify Your Learning Environment

One of the most effective ways to avoid experiencing cognitive overload is by simplifying your environment to reduce the amount of extraneous information. Visual clutter can be a significant distraction, making it harder to process complex information.

This has actually been scientifically proven. Sabine Kastner, a professor of neuroscience and psychology at Princeton University, conducted some experiments in which participants had to focus on a single item in different images. Results have shown that the brain was expending more energy on concentration rather than information processing. Kastner concluded that processing clutter can really be overwhelming for our brains, and as a result, they work more to complete simple tasks.

Digital minimalism is another powerful tool in reducing cognitive load. Managing app notifications and organizing your desktop or screen can help minimize irrelevant information, allowing you to focus on what truly matters. This practice not only reduces cognitive load but also has a positive impact on your mood.

2. Don't Multitask

Multitasking may feel productive, but it actually fragments attention and increases mental fatigue. Every time you switch tasks, your brain incurs a switching cost, meaning a brief period where neither task is being done efficiently. In the long run, multitasking increases mental fatigue, leads to poor productivity, and is often the cause of burnout.

It's a much better idea to focus on one task at a time, even though it may be difficult at first. Just give your full attention to the task at hand, turn off notifications, and create blocks of uninterrupted time dedicated to that task.

3. Try Neurofeedback with Mendi

Mendi is a neurofeedback device designed to help train your brain for better focus, calmness, and cognitive control. It's a wearable headband that pairs with an app where you can play an interactive game. In the meantime, the sensors in the headband measure your brain activity in the prefrontal cortex. This is the brain region responsible for decision-making, problem-solving, attention, emotion regulation, and other cognitive processes.

Neurofeedback relies on:

• Operant conditioning, a learning process according to which humans are much more likely to reproduce behaviors linked to positive outcomes (as you become more focused and relaxed, you receive positive feedback within the game, which reinforces this state of mind)

• Neuroplasticity, the brain's ability to reorganize and adapt (the more you train your brain, the higher the chances of creating new neural pathways that reinforce desired behaviors, such as being calmer)

Cognitive load benefits include:

• Enhanced focus: strengthens your ability to sustain attention over time

• Improved self-regulation: helps you notice when your mind is wandering and return to task

• Stress reduction: encourages calm brain states, making it easier to manage an overwhelming amount of information

4. Activate Prior Knowledge and Use Microlearning

Activate prior knowledge. If you're about to begin a monthly task that implies, let's say, analyzing your employees' performance metrics, start by taking a look at the results you've gathered in the past. This can bring into short-term memory the relevant knowledge that is registered in your long-term memory.

Alternatively, you can use microlearning, which is designed to reduce learner fatigue. It implies spending less than 20 minutes focusing on one learning objective. You'd basically engage with content in short bursts, and this can help you retain the new material more easily.

Another effective strategy is learning in groups. In some cases, especially for complex learning processes, it may be effective to divide key concepts between multiple individuals, according to this study published by Educational Psychology Review.

5. In-the-Moment Reset Strategies

Sometimes, taking just a short break can be really helpful. Here are some strategies you can try:

• 30-second eye rest: look at a distant object (like the horizon) to reset your visual processing and calm overstimulation.

• Physical grounding: press your feet onto the floor or stretch your arms overhead. This brings attention back to your body and out of overthinking loops.

• Verbal labeling: silently name what you’re feeling (e.g., frustrated, tense, rushed). Naming emotions reduces their intensity and gives your brain space to respond, not react.

• Micro-journaling: write down in your own words what's cluttering your mind. Getting it on paper helps declutter your working memory and support mental processing.

6. Try Cognitive Offloading Tools

Nobody can process an endless amount of information at a time. It's impossible. That's why we should always make use of cognitive offloading tools like:

• Journals

• To-do lists

• Calendars

• Digital apps

• Voice memos

• Sticky notes

• Mind maps

• Visual aids

In other words, use everything you can to reduce the amount of information you need to process. Why keep that complex task at the back of your mind when you can add it to your calendar, set a reminder, and forget about it for now? This way, your mind doesn't need to choose what to focus on. It stops switching from one thing to another.

Plus, some of these cognitive aids can also present information differently. If you use resources that effectively convey information, you'll be able to process that information with minimal guidance and allocate more mental resources for other activities. This can help reduce extraneous cognitive load.

7. Practice Mindfulness

Mindfulness practices are powerful tools for reducing total cognitive load. By anchoring attention to the present moment, they reduce unnecessary mental chatter and free up cognitive resources.

You can try techniques like:

• Deep breathing

• Body scans

• Five-minute focus breaks

These strategies give your brain short recovery periods throughout the day, allowing it to reset and then function at its best. If you practice them consistently, you may even notice improvements in your ability to process complex work or learning tasks. Mindfulness is also important for emotion regulation. It can help reduce stress and mental fatigue, which are important in managing high cognitive load effectively.

8. Prioritize and Set Boundaries

One of the best ways to manage cognitive load is by understanding what matters most. Prioritization means choosing tasks not just by urgency, but by their alignment with your values, energy, and long-term goals.

Rather than trying to tackle everything at once, prioritization allows you to have a clear task roadmap. This reduces the need for constant decision-making and prevents task paralysis.

Similarly, boundaries act as filters that protect your attention. Without clear limits - in terms of time, responsibilities, or interactions - your mental bandwidth can easily stretch. Because of this, it's important to learn to say no without feeling guilty about it. It will help you conserve energy and maintain a healthy level of mental engagement.

9. Nourish the Brain Through Lifestyle

Your mind works best when your body is well-cared for.

Key lifestyle factors that reduce cognitive strain include:

• Sleep quality: during sleep, the brain clears waste and consolidates memories. Even short-term sleep loss can dramatically affect attention, working memory, and decision-making ability.

• Hydration and nutrition: dehydration and blood sugar spikes can impair focus, so try to avoid these; consistent meals with brain-healthy nutrients, like omega-3 fats, leafy greens, and complex carbs, boost your mental resources.

• Movement: regular physical activity boosts blood flow to the brain and reduces stress hormones, leading to sharper thinking and better emotional regulation.

Get Your Mendi Today for Optimal Cognitive Performance!

While it’s not a replacement for a healthy lifestyle or learning practices, neurofeedback offers a complementary, tech-assisted way to boost mental performance and resilience. It is especially valuable for those seeking measurable, structured cognitive training.

The Mendi device incorporates state-of-the-art technology that is otherwise used primarily in research settings. It has been vetted by neuroscientists and is currently used by thousands of people! Join them now by getting your own device!

Frequently Asked Questions

How do you reduce cognitive load?

You can reduce cognitive load by simplifying your environment, focusing on one task at a time, and using tools like to-do lists and mind maps to manage information externally.

How do you overcome cognitive overload?

You can overcome cognitive overload by taking short mental breaks and practicing mindfulness and neurofeedback to support optimal cognitive performance in the future.

What causes high cognitive load?

High cognitive load occurs when someone needs to process too much information at a time, which is often complex or poorly presented. It can also be caused by multitasking and a lack of mental organization or support tools.

How does cognitive overload affect mental health?

Cognitive overload adversely affects mental health by contributing to anxiety, decision fatigue, and emotional exhaustion, ultimately diminishing overall wellness.