Everyday Habits that are Draining Mental Energy
One of the frameworks I often draw upon is Cognitive Load Theory, which highlights the limited capacity of our brains for processing and managing information.
Cognitive Load Theory
Your brain only has so much “working memory” available at one time — kind of like RAM on a computer. Cognitive Load Theory (CLT), developed by John Sweller in the late 1980s, explains how that limited capacity affects learning and performance.
There are three types of cognitive load:
Intrinsic load – the natural difficulty of the material or task itself.
Extraneous load – the extra clutter or distractions that make it harder than it needs to be.
Germane load – the mental effort that actually supports learning and building new connections.
The big idea: when your working memory is overloaded — too much info, too many distractions, too much pressure — performance tanks. But if you manage cognitive load (by reducing the clutter and focusing on what matters), your brain can process, learn, and perform way more effectively.
When that load becomes too heavy, due to task switching, emotional suppression, or constant vigilance, we lose access to clarity, focus, and even physical energy.
Here are two common, energy-draining habits through that lens:
Constant context switching
Toggling between apps, meetings, mental tasks, and tabs throughout the day creates fragmented attention and cognitive fatigue. Every switch uses up mental bandwidth, and by the end of the day, it’s not your to-do list that’s exhausting, it’s the constant shifting.
What to do instead: Use time-blocking to group similar tasks and create tech-free focus windows. Even just 25-minute work blocks can protect against cognitive fatigue.
Emotional self-silencing and hyper-vigilance
Especially for women, the mental load encompasses not just managing tasks but also scanning for safety, such as parking in well-lit areas, gauging tone in an email thread, and navigating emotional labor at work and at home. Suppressing emotional needs to avoid conflict or stay “likeable” adds invisible weight.
What to do instead: Build in micro check-ins throughout the day. Ask yourself: What am I holding onto? Where can I let something go? Naming even small stressors helps prevent buildup.
