What to do when your brain runs out of storage space.

I’ve spent the last three days creating space on my iPhone.

Storage was so full I had no room to download the latest operating system, which prevented me from adding a new app I needed and impeded some of my apps from working properly.

For three pain staking days I drilled down to identify things I could get rid of to free up space:

• Apps I was no longer using
• Photos taking up space in messages
• Voice memos from 5 years ago
• 20,000 photos of my plants, memes and great socials graphics
• Bits of information in Notes I wanted to remember (but then forgot I had).

 

Day 2 progress…                                                  Finally…success!!

 

Gosh I resented the hours it took me to do this deep clean, but how energising that free space is now.

And, ironically, the fact it challenged me so much to create that space, means I’m way more careful now about what I chew it up with.

What about your brain space?

Your brain space or more accurately your cognitive (mental) capacity is essentially your brains working memory. Think of it like your computer’s RAM (random access memory).

The more things floating around up there, the more your storage space is being loaded up.

If your brain feels like my iPhone or a 1990’s computer, chances are you’ve got some work to do to free up some space.

Take a read below to learn common cognitive load scavengers, how to reset your cognitive load when the overwhelm sets in and ways to prevent cognitive overload in the first place.

Unlike our iPhone friends we don’t have an iCloud to upload all that extra mental guff too.
Discernment is your new favourite word. Choose wisely what you fill your space with.

Common Cognitive Capacity Scavengers

How many of these affect you?

• Constant interruptions (people, messages, e-notifications, Slack, Teams, phone)
• Back-to-back meetings with no white space in between (to breathe, process or prepare)
• Push to multi-task to get through the work
• Complex or emotionally demanding work or tasks
• Competing demands and deadlines
• No time to cognitively reset or take a break
• Extensive home/personal things (or worries) on your To Do list
  

Ways to Reset Your Cognitive Load

It can take as little as three minutes to reset your mental load. Try some of these options:

Breathe: Three slow, deep inhales and exhales. If you know the box breathing technique, do that.

Do a mindfulness activity: My favourite is to closely examine a flower, a leaf, a tree sway in the breeze or clouds floating in the sky.

Listen to a meditation app: The app Calm has a three-minute SOS meditation that is perfect! There are plenty of apps, including Smiling Minds, Insight Timer and Headspace.

Find one that works for you.

Do one of these options for three minutes, that’s all. And, if you can, get out into fresh air and take a gentle walk for 15-20 minutes during your day.

Experiment with these and assess for yourself the benefits.

 

Ways To Prevent Cognitive Overload In The First Place

I’m going to draw on the fabulous 4Ds concept for email management and categorise things under DELETE, DELEGATE, DEFER, DO.

Delete – some things you just need to let go of.

If your brain likes to collect information, that’s great for your knowledge bank, less great for your mental load.  Let some things that aren’t essential right now just float by on the wind.

Similarly, delete your overwhelming urge to maximise every little thing (perfectionists I’m talking to you) and your habit of wanting to fix every little problem you see that has you taking on responsibility for things that perhaps don’t sit with you in the first place. We love discretionary effort, but not at the cost of your mental wellbeing.

And if you need extra help with that urge to save the world that has you taking on more mentally and emotionally than you should or can, I suggest a post-it-note on the bathroom mirror that says something like “I can not solve all of the world’s problems.”  (Some, but not all, right?).

Let some things go.

Delegate – Not everything is yours to carry.

What are you carrying that you could/should hand over to someone else?

Let go of perfectionism and let others do things even if it’s not to the standard you would like.  Ask yourself, is it “good enough” for right now?  For the audience, with current resources, for its purpose?

What problems are you still taking care of for others, instead of empowering others to solve instead? (Try a simple: “What have you tried so far?” next time a problem is brought to your door).

Think about home duties you could delegate too.

If you’re ruminating about the grocery shopping – do an online shop instead with a recurring order.  Order Lite n Easy, or grab a lovely home baked pie from the local bakery to keep handy in the fridge/freezer.

The ironing – outsource it. The cleaning – outsource it.   Even if you only put these things in place to manage peak demand times. Don’t make me show you the ‘perfectionist’ red card. You’re not a machine, cut yourself some slack.

Defer – not everything has to happen right now

Put things off.

If you can’t delete or delegate it, can you defer?

Be clear on what is achievable within your work time and look at what you can defer to focus on the priority tasks and reduce your cognitive load.

Not everything has the same level of importance, get clear on what you can park for right now to create mental space. That includes on the home front too!

Do – take actions that reduce the mental chatter and overwhelm

Micro tasks that take up space:  Set aside a block of 20 minutes to smash out those tedious little tasks that chatter away in your brain and chew up space. A quick power blast of action stops rumination and ticks off those little things.  If you’re feeling particularly overwhelmed start with just 3 things from your master list.

Tip:  Compete with yourself to see how many little things you can get done in each 20 minute block you set across your week.  Or do a 20 minute power blast with a trusted colleague for some fun competition.  You’ll find you can get more done than you think you can.

Extra tip: Write down your master list of little things, clears cognitive space straight away!

Extra extra tip:  Divide your notepad in half, on the left is Work and on the right is Home. Write down all the ‘little things’ under each category. When we are carrying a lot at work and on the home front this helps unmuddy the waters (and your brain).

Focus time to protect your space: The other important Do is establish a protected time routine to do your deep FOCUS work. Read this blog – The Real Cost of Interruptions – Tanya Heaney-Voogt for detailed instructions on making this a success.

 

Remember how I mentioned it challenged me to work out what to get rid of? 

That challenge is what will ensure you hold your boundaries going forward and don’t regress back into old habits that compromise your cognitive capacity.

Write down 3 things you want to let go of (delete)?

What action/s will you take to help manage your cognitive load?

 

Need more help?  Reach out for a chat.

Need a program to transform how you’re working to be more sustainable whilst not losing your high performance?  Brilliantly Balanced might be the right fit for you:

This program is for you if…

• You feel mentally exhausted on a regular basis from your work
• You are intrinsically motivated (normally) and love getting the work done
• Your self-worth can be connected to your work performance
• You’re known for your achievements and being the “go to” person
• You often bring what’s “left of you” home to your loved ones rather than the “best of you”
• You’ve been going so hard for so long you’re not sure how to course correct
• You know you need to make a change but you’re afraid of losing your self-esteem or your reputation

Find out more at Brilliantly Balanced – Tanya Heaney-Voogt