Lighten Your Load

Are you feeling frazzled?

Like your thoughts running away with themselves like a hamster on a wheel, going round and round, faster and faster… but actually getting you nowhere?

You’re not alone!

Cognitive load – the mental energy it takes to juggle all the info life throws at us – can get waaaay out of hand.

And when our brains are in overdrive, guess what? Productivity nosedives, stress shoots through the roof, and even the best-laid plans…

…well, you catch my drift!

But don’t panic – because there are simple ways to lighten the mental load and get that wheel under control.

What Exactly Is Cognitive Load?

“Cognitive load” refers to the mental effort required to process and manage information in our working memory.

According to John Sweller, who pioneered cognitive load theory, our working memory has limited capacity, and when overloaded, the brain struggles to juggle information, leading to decision fatigue, reduced creativity, and impaired problem-solving.

Imagine juggling flaming hoops while riding a unicycle…blindfolded…and listening to Ant Middleton barking orders!

Not the most relaxing scene, right?

Our working memory has a very limited capacity, and cognitive load theory highlights how important it is to manage that load effectively,

(Sweller, 1988)

The three types of cognitive load

Intrinsic Load – The complexity of the task itself. Think of this as the ‘meat’ of what you’re trying to do. Learning a new software or onboarding a new employee? High intrinsic load!
Extraneous Load – The unnecessary mental strain from distracting or irrelevant information. Ever tried to navigate a lengthy, convoluted email or concentrate when it’s really noisy? That’s extraneous load in action!
Germane Load – This is the good stuff – the mental effort you put into actually learning and solving problems.

When we cut down extraneous load, we channel more mental energy into what truly counts.

Yee-Haw!

In HR, our goal is to reduce extraneous load and maximize germane load for our people, so think about creating clear, streamlined processes so they can focus on what really matters – without the brain strain.

Lighten Up with Nudging

Nudging is a behavioural science technique that creates subtle changes in our environment to influence our choices. Think of it as a gentle tap on the shoulder, suggesting the best way forward.

And importantly, it’s based on the neuroscience of how our brains naturally lean toward ease and efficiency.

“Small, well-placed nudges can have a huge impact on how our brains process information, saving mental energy for more important tasks”

(Amy Brann, neuroscientist)

Top Tips for Using Nudges to Decrease Cognitive Load

Here are some nudge-based strategies to help you and your team lighten that cognitive load and work smarter!

Tidy Up!

Imagine stepping into your workspace and feeling instantly calm – more zen than the aftermath of the Great Storm of 1987!

Research shows that clutter-free environments reduce mental distractions, freeing up precious brain space for the day’s tasks (McMains & Kastner, 2011).

Clear the clutter and keep only essentials within reach.

Batch Similar Tasks

Switching between tasks is like trying to do your make up while driving – not the best plan, and pretty freakin dangerous!

Instead, batch similar tasks together, like checking emails, brainstorming, or deep-thinking work.

Grouping tasks minimises mental “pivoting” (yes, you can shout “PIVOT!” like Ross Geller if it helps!) and reduces decision fatigue.

Digital Nudges Are Your Friends

Use reminders and timers to nudge yourself into good habits.

Studies show that small prompts can reduce cognitive overload and enhance task completion rates.

Schedule reminders to take a sip of water or to start a specific task. These little prompts keep the day flowing smoothly.

Take Breaks

Research from Ariga & Lleras shows that regular breaks help restore attention and improve performance. Whether it’s a walk, a stretch, or a solo dance-off in your office, giving your brain time to reset helps you return to work refreshed and recharged.

Develop Daily Rituals

Daily rituals are powerful because they offload mental effort. The fewer decisions we have to make about simple tasks, the more energy we have for complex ones – so, essentially we’re sparing ourselves the mental exhaustion that comes from making repeated choices.

Establishing a consistent routine, like a morning coffee, journaling or breathwork will help anchor your day.

“Carrying out routine activities reduces stress by making the situation appear more controllable and predictable,”

(Indumathi Bendi, M.D)

Embrace Self-Awareness

Pay attention to how you’re feeling. If your brain is feeling like Piccadilly Circus at rush hour, it’s time to stop and take a moment to understand what’s driving that feeling – is it the task itself (intrinsic load) or extra noise and distraction (extraneous load)?

Once you identify it, you can employ some of the nudges we’ve been reading about to rebalance.

Awareness is the first step in managing cognitive load effectively… When you can pinpoint what’s weighing you down, you can take steps to lift the burden”

(Brann, 2017)

Reducing cognitive load doesn’t mean you need to cut back on what you do; it’s about being intentional with how you do it.

With a sprinkle of nudging and a dash of self-awareness, you can shift from feeling overloaded to empowered.

So, embrace those small changes.

Whether it’s decluttering, task-batching, or giving your brain the breaks it deserves, you’re on your way to managing cognitive load like a pro.

Remember, it’s about working with your brain, not against it.

Happy nudging!

HERE ARE SOME MORE AWESOME RESOURCES TO GEEK OUT ON;

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Contact me for more information on how we can either get your HR mojo back, or introduce you to the world of real HR, well delivered.