We all have those moments; your to-do list is long, your thoughts are racing, and no matter how hard you try to focus, everything feels just out of reach. It’s not that you’re lazy or unmotivated. What you’re experiencing is a very real, very human brain response. Feeling scattered isn’t a flaw in your character, it’s a signal from your mind that it’s overloaded.
Two things are often at play here: executive function, which helps you plan, focus, and follow through — and cognitive load, the total amount of mental effort your brain is carrying at once. When these systems are stretched too thin, even the simplest of tasks start to feel impossible.
What is Executive Function?
Executive function refers to a set of mental skills that help you manage your thoughts, actions, and emotions in order to get things done. These skills are largely controlled by the prefrontal cortex, the front part of your brain responsible for planning, decision-making, attention, and self-regulation.
You can think of executive function as the brain’s “management system”. It includes three core components:
Working memory - holding and manipulating information in your mind
Inhibitory control - resisting distractions or impulses
Cognitive flexibility - shifting attention and adapting to change
When these systems are functioning well, you can plan, focus, prioritize and regulate your behaviour. But when they’re overwhelmed or impaired — say, by stress, fatigue, or multitasking — things start to fall apart.
Understanding Cognitive Load
Now enter cognitive load — the total amount of mental effort being used in your working memory at any given time.
When cognitive load is low, your brain can efficiently process information and stay focused. But when it’s high, your mental bandwidth gets maxed out, and the quality of your attention, decision-making, and memory suffers.
There are three types of cognitive load:
Intrinsic load - the complexity of the task itself
Extraneous load - the way information is presented or external distractions
Germane load - the effort used to actually process or make meaning of information
Feeling scattered often happens when extraneous or intrinsic load outweighs your brain’s capacity. You’re juggling too much, switching between tasks, or being bombarded by noise, alerts, and to-dos.
According to cognitive load theory, multitasking and excessive information reduce your ability to focus and retain knowledge. — Sweller, J. (1988). Cognitive Load Theory
Why Your Brain Feels Overwhelmed
Your prefrontal cortex has limited resources. Trying to do too much at once — or trying to function with chronic stress or sleep deprivation — taxes your executive function and spikes your cognitive load. This leads to:
Shortened attention span
Poor memory recall
Decision fatigue
Increased distractibility
Mental fog or paralysis
In modern life, especially in digital environments, we often ask our brains to handle more input than they were designed to manage. Over time, this can lead to burnout or chronic mental fatigue.
What You Can Do About It
If you’re feeling scattered, your brain isn’t broken — it’s simply overloaded. The solution isn’t to try harder, it’s to create more space.
Here’s what can help:
Brain dumps - offload what’s in your mind to reduce working memory strain (we break it down step by step here)
Focusing on one thing - give your full attention to a single task
Cutting out distractions - silence notifications, tidy up, lower noise
Taking breaks - rest helps your brain reset and stay sharp
Practicing mindfulness - builds flexibility and helps regulate emotions
Final Thoughts: Clarity Begins With Compassion
When your brain feels chaotic, it’s not a personal failing. It’s a sign that your system is overloaded. Understanding the neuroscience behind mental scatter can be a powerful first step in reclaiming clarity.
So the next time your thoughts feel jumbled, pause. Breathe. Give yourself permission to do less, and watch your mind start to clear.
