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Cognitive Health: The Impact of Digital Overload

We live in a time where quiet is rare. There’s always a notification, a scroll, a video playing somewhere. Most of us don’t even notice it anymore—it’s just the background noise of life. But slowly, over time, this constant digital stimulation begins to shape the way our minds work. And not always for the better. Let’s look at what’s happening—and what we can do about it.

mental-health

4/1/25

Our Attention Is Getting Shorter

Have you ever opened your phone to check one thing and found yourself, twenty minutes later, watching a video you didn’t even want to see? You’re not alone. The average human attention span has dropped sharply—from 12 seconds in 2000 to just 8 seconds today, according to a Microsoft study reported in The Guardian.

That’s not because we’re lazy. It’s because our brains are constantly being interrupted. Every app and website is built to keep us clicking, scrolling, watching—over and over again. The cost? It becomes harder to focus on deep tasks, to stay with a book, or to simply sit and think.

We’re Outsourcing Our Memory

Our devices remember everything for us—birthdays, phone numbers, recipes, directions. While convenient, this habit changes how our memory works.

In a study led by Betsy Sparrow at Columbia University, researchers found that when people expect to have access to information later (like through Google), they’re far less likely to remember it themselves. This is called the Google Effect. Our brains are learning to store locations (where to find info), rather than the information itself.

It’s not that we’re forgetting everything—but we’re relying more on machines than on our minds. And that has consequences, especially when we’re overwhelmed or offline.

Too Many Choices = Decision Fatigue

Every scroll is a decision. Every app, every tab, every piece of news asking, “Will you click me?” This endless buffet of content leads to what psychologists call decision fatigue.

When we make too many small choices, we get mentally tired—and that exhaustion spills into bigger parts of life. We struggle to choose what to eat, how to spend our time, or even whether to reply to a message. It can feel like our mind is always on, always sorting.

According to research by Roy Baumeister and others, decision fatigue doesn’t just make us tired—it leads to impulsive actions and avoidance. We stop thinking clearly. We just want it all to stop.

So What Can We Do?

We can’t (and probably don’t want to) quit technology entirely. But we can build better habits. A healthier digital life doesn’t start with deleting everything. It starts with noticing.

Here are five small ways to begin:

🧩 Try a Single-Task Hour

Set aside one hour a day—just one—where you do one thing at a time. No background tabs. No music. Just one task. Cooking, writing, reading, anything. Give your brain a break from multitasking.

📵 Turn Off Non-Essential Notifications

Most alerts don’t need your attention right away. Keep only the ones that truly matter (texts, calls, or work if necessary). The rest can wait.

🧘 Schedule Space for “Doing Nothing”

Boredom isn’t a problem—it’s a signal. A quiet moment is where the mind resets. Let yourself stare out the window sometimes. No need to fill every second.

📚 Reclaim Paper

Try printing an article, reading a physical book, or keeping a small notebook instead of using your phone for notes. It helps memory and lowers screen fatigue.

🛏️ Put the Phone to Bed (Before You Go)

At least 30 minutes before sleep, put your phone away. Let your brain wind down. You’ll sleep better, and you might even think more clearly the next day.

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