Understanding Cognitive Load

Cognitive load means how much brainpower you're using to think, learn, or do something new. When you try to do too many things at once, your brain can get overwhelmed—like a computer with too many tabs open. This makes it harder to learn or focus, and for people with ADHD or autism, or for individuals navigating chronic mental health or medical conditions. It can even cause them to shut down or feel really stressed

What is cognitive overload?

Cognitive overload is a physiological response in the nervous system that can shift you into fight, flight, or freeze mode, instead of staying in a calm, focused state. When this happens, it becomes harder to think clearly, learn new things, make decisions, or complete detailed tasks.

Types of Cognitive Load

• Intrinsic Load: How hard or complicated the task is.

• Extraneous Load: Extra stuff that makes it harder to learn, like confusing directions or messy layouts.

• Germane Load: The brainwork you do to make sense of new ideas and connect them to things you already know.

Why Understanding Cognitive Overload and the Intersectional Experiences of Being Neurodivergent Matters

Neurodivergent people—including those with ADHD, Autism, and learning differences—often experience increased vulnerability to cognitive load shutdowns. Many also live with co-occurring conditions such as anxiety, depression, PTSD, chronic pain, or sensory processing differences, which can further impair executive functioning and reduce available mental energy.

When executive function is taxed, even everyday tasks can feel overwhelming—especially when:

• Multiple roles or demands stack up

• There’s pressure to perform quickly or perfectly

• There’s no time or space to pause and recover

Doing too much at once often prevents deeper learning, effective problem-solving, and sustainable action. Supporting regulation and simplifying the way information is presented or tasks are approached is key to long-term well-being and success.

Cognitive Load Shutdown Looks Like at Work

Behavior	How It Shows Up on the Job
Zoning out or spacing out	Staring at the screen, missing details in meetings
Task avoidance	Procrastinating or avoiding emails and deadlines
Emotional flooding	Overreacting to minor issues, crying, or shutting down
Freeze response	Feeling mentally "stuck"—can’t choose or act
Mental blanking	Forgetting steps or losing track of what you were doing
Fatigue	Needing naps, dragging through the day, feeling foggy
Inability to start tasks	Knowing what to do but feeling blocked from beginning
Disorganization	Missing appointments, misplacing documents, chaotic workspaces
Overwhelm	Feeling like “everything is too much” all at once
Snapping or irritability	Getting short with coworkers or clients
Forgetfulness	Missing simple tasks you normally remember
Burnout	Detaching from work, dreading every day, emotional numbness
Panic or indecision	Struggling to make even simple choices
Withdrawal	Going silent, avoiding communication, checking out mentally

What Cognitive Load Shutdown Looks Like at Home

Behavior	How It Shows Up in Daily Life
Zoning out or disconnecting	Staring at a wall, endlessly scrolling, not responding to others
Task avoidance	Ignoring dishes, laundry, or errands—even when aware they need doing
Emotional flooding	Crying easily, snapping over small things, feeling out of control
Freeze response	Stuck in place, not knowing what to do next—even for small tasks
Mental blanking	Walking into a room and forgetting why, losing your train of thought
Fatigue	Napping excessively, crashing after small tasks, physical heaviness
Inability to start tasks	Sitting near clutter or unfinished chores, unable to begin
Disorganization	Messy spaces, misplaced items, forgetting schedules
Overwhelm	“Everything feels like too much,” avoidance of all responsibilities
Irritability or snapping	Being short or reactive with family, kids, or roommates
Forgetfulness	Missing appointments, meals, or taking meds
Burnout	Feeling numb, disconnected from routines or relationships
Panic or indecision	Can’t choose dinner, a movie, or whether to shower or rest
Withdrawal	Isolating in a room, ghosting messages, avoiding interaction

Try It!

Cognitive Overload Awareness Development Worksheet

Cognitive load isn’t just about what's happening—it's also how you respond.
By recognizing what you can control, you can design your environment and habits to support focus, learning, and sustainable productivity. Use this worksheet over the next 7 days. Practice identifying patterns around triggering experiences that lead to CL meltdowns. Bring this

Source Comments: Concepts in this worksheet are informed by evidence-based work from Sweller and Van Merriënboer (cognitive load theory), Ayres (multimedia learning), Porges (polyvagal theory and self-regulation), and Doyle (neurodiversity in the workplace).