Mind the Load: Protect Your Attention During Exam Season

Mental fatigue illustration — Cognitive Load Illustration

My Personal Revolution

Recently, I made a decision that felt quiet but revolutionary. I unsubscribed from Spotify, Prime Music, Apple TV, Netflix, and Disney+. Not because they’re inherently bad—but because I wanted to reclaim my attention. I realized I had outsourced too much: my rest, my mood, even my music. Now, I sit in silence. I savor albums. I look forward to live shows. The value of time spent "with" my music, allocating a unique moment to sit and listen to my favorite tunes, allows me to savor the moment more because I value it. I can't just call out to Alexa and let algorithms decide my vibe. And you know what? The stillness revealed something I didn’t know I was missing: presence. Choosing what to consume is no longer a reaction. It’s an intention. And intention, my friends, is freedom! So, mind the load and protect your attention during exam season.

As we close this academic year, I want to offer a final reflection—one that may be more vital than any tip I’ve shared over the past eight months. You’ve done the work. You’ve learned to breathe deeper, to move mindfully, to rest when needed. But now, during exam season, there’s one invisible challenge we haven’t fully named: cognitive load—and its sneaky accomplice, media overwhelm.

We live in a world where messaging is everywhere. Not just on TikTok or Instagram. YouTube ads. Prime Video commercials. Disney+ promos. Pop-ups on your smart TV. Skippable (and non-skippable) ads. Branded content between songs. Sponsored posts appear in the middle of a Google search. You’re not just studying—you’re swimming in a sea of influence. Every day, without permission, your attention is auctioned off to the highest bidder. This is not just about advertising—it’s about the exhaustion of having to choose. Choose whether to buy, scroll, click, respond, ignore, or react. This is decision fatigue.

What is Cognitive Load aka "Mind Load" and Why It’s Crushing Us Now

According to John Sweller, an educational psychologist who introduced Cognitive Load Theory (CLT) in the late 1980s, Cognitive load refers to the total amount of mental effort used in working memory. In professional spaces—especially at the end of intense cycles—we often deal with three kinds: Cognitive load refers to the total mental effort your brain is using at any given moment.

Intrinsic load: Doing the job itself (problem-solving, managing conflict, navigating systems).
Extraneous load: Interruptions, unclear expectations, digital distractions, and emotional labor.
Germane load: Meaningful, developmental work—what helps us grow and build culture.

Most of us are not drowning in the work itself. We’re drowning in the extraneous noise that surrounds the work.

During exam time, your intrinsic load is already maxed out—solving equations, writing code, and integrating theory. But that’s only part of the equation. You’re also managing extraneous load: remembering deadlines, responding to texts, wondering if you should post that story, or feeling stressed because you didn’t. Then there’s the bigger weight—the complexity of modern life itself. Uncertainty in the world makes every choice feel loaded. Do I major in this or that? Should I say yes or no to this opportunity? What if I make the wrong choice?

This is why every small decision feels hypercritical, and why your brain is silently burning out behind the scenes.

The Myth of Escape: When Breaks Break You

Many people turn to scrolling as a form of relaxation. “Just five minutes” becomes thirty. You think you're checking out to check in with yourself. But neuroscience—and lived experience—says otherwise. Even passive scrolling floods the subconscious with noise. That’s cognitive residue—the leftover imprint of what you saw, read, or half-absorbed. Ads for weight loss, luxury cars, or political fear. Perfect lives with perfect lighting. It all settles into your mind’s background, adding static. For those who are neurodivergent—especially individuals with ADHD or forms of high-functioning autism—this noise can feel even more overwhelming. The brain's natural filtering systems are already working overtime. And when every message feels urgent, stress becomes chronic.

Reframe the Relationship: Your Mind is Not a Dumping Ground

Here’s the good news: you are not powerless.

“Clarity is born from conscious boundaries.” — from my September session on Resilience Through Stillness

It’s time to reframe the way we approach stimulation. What if we stopped calling it “entertainment” when it’s really just mental clutter?

Reframing is a subtle shift in perspective:

Instead of: “I need a break, let me scroll.”
- Try: “I need a reset, let me breathe.”
Instead of: “I’ll just watch something to wind down.”
- Try: “I’ll give my brain permission to power down.”

Practical Tools to Protect Your Clarity

The 2-Hour No-Input Window: Designate two hours a day (not necessarily consecutive) where you don’t consume anything new. No new audio. No new media. Let your mind settle into its own rhythm.
WonderDay Mushroom Gummies: I personally use Wonder Day, Sleep, and Calm Gummies —they contain a blend of adaptogenic mushrooms including Lion’s Mane (for focus), Reishi (for calming), Chaga, Turkey Tail, and Cordyceps (for energy balance). They support my clarity and stress resilience without overstimulating the system.
Breathing Practice for Re-Alignment: Try this at your desk: Inhale for 4 counts, pause for 4, exhale for 6 counts, and wait for 2. Do three rounds. Return to center.
Intentional Digital Intake: Try a “Digital Plate” method—schedule media like meals. Morning check-in. Midday update. Evening unwind. No grazing.
For ADHD or Neurodivergence: Use timers to create sensory-safe focus windows (20-25 minutes) followed by 5-minute movement breaks. Allow fidget tools or soothing objects to support nervous system regulation during long study sessions.
Journaling for Decompression: End your study session by writing down what you learned, how you feel, and what you’ll prioritize tomorrow. This helps the brain sort, store, and settle.

Final Thought

This article isn’t about villainizing technology or demanding perfection. It’s about alignment. Your brain is not a machine. Your nervous system was not made to process hundreds of messages an hour. Give yourself permission to choose clarity over chaos. The most radical thing you can do in a world that thrives on your distraction? Protect your attention. Prioritize your peace. Trust your rhythm.

You don’t need to push harder—you need to clear the noise.