Summer is in full swing for many as we just celebrated the 4th of July. It’s a good time to check in and think about how we can manage life’s demands and maintain that summer calm. In a world where we are inundated with information coming at us quickly and from multiple sources, our brains can become overloaded and begin to function less efficiently. This cognitive inefficency may be demonstrated through reduced accuracy, decreased speed of processing and/or increased frustration and irritability. The fix is fairly obvious and simple but, it can be very difficult to implement. Here it is: STOP-BREATHE (take three deep breaths) and then RE-START. Seems simple right? It is; with practice. The biggest challenge is allowing yourself to STOP. Stopping can feel counter productive which is why it’s so difficult to do. You are halfway through a project with a deadline to meet so you just keep pushing. You have an exam tomorrow so you force yourself to keep studying. You have one more email to send so you just keep typing…Until you can no longer focus and you feel overwhelmed and exhausted. You have now reached Overload.
Does Overload happen to everyone? What does Overload look like? How does it feel? These are the questions you are probably asking yourself. To answer the first question-yes everyone can experience Overload but the threshold for Overload is unique to you. You may notice that you are able to work longer than one co-worker but not as long as another before needing a break. “Overload triggers” are also unique. For some people, it may be information presented quickly for a period of time; for others it can be related to the amount of information being reviewed or trying to concentrate in an environment with distractions present. The way Overload looks and feels can also differ. For some, Overload is characterized by decreasing accuracy; for others it’s characterized by decreased productivity and increased need for repetition. What does Overload feel like? You may notice decreased ability to focus and comprehend information. You may also recognize increased tension in you face, neck and shoulders and even the start of a headache. As Overload sets in, it’s very common to tell yourself to “Focus Harder!!” But what you need to do is STOP and RESET.
How does the STOP-BREATHE-RESTART strategy work? It gives your brain the time it needs to reset and re-focus. It’s taking a step back, refocusing and increasing clarity of thought. And it doesn’t take a lot of time. When you are able to recognize Overload at the onset, you can usually manage it with three deep breaths-that’s about 12-16 seconds. You can give yourself 12-16 seconds to increase your efficiency but do you have 5-15 minutes ? If the Overload is not attended to and is given the time to increase, it can take several minutes or more to recover. That extended recovery time, in combination with the decreased efficiency you experienced as the Overload was increasing, can become major obstacles as you work to meet your deadlines.
Here’s how you can begin to implement the STOP-BREATHE-RESTART strategy.
- Print out a STOP sign and keep it visible.
- Identify your personal signs of Overload and write them down.
- Identify any personal triggers and write them down.
- Practice the breathing technique using visualizations/verbalizations of your choice. For example-picture yourself in your happy place; repeat to yourself “inhale the calm; exhale the tension.”
- Identify specific situations to monitor for Overload and begin to use the STOP-BREATHE-RESTART strategy. Note the impact on your performance and observe the increase in your efficiency.
If you would like more information on increasing cognitive efficiency by decreasing Overload, please contact me at 732-977-7381 or doreen@thecognitivecoach.net.
