Your Brain Isn’t Broken, It’s Just Overstimulated

Your brain isn't broken. It's just overstimulated. Let's talk about why you feel fried and how to reset. Hi, everyone, I'm really glad you are joining me today as I dive into a topic I know impacts many of us because I hear from you and I see it in my friends and my coworkers.

Do you ever feel like your brain just can't take one more thing? One more notification, one more conversation, one more email—and suddenly you're snapping at your kids or zoning out at work. You're not broken. You're overstimulated.

Today, I want to break down what's happening in your brain, why this constant overwhelm has become our new normal, and most importantly, how to calm it. Overstimulation happens when your brain and nervous system are flooded with more input than they can process. It's not just noise. It's sensory overload, digital overload, and emotional overload.

In my 28 years as a TV news anchor, I thought I had multitasking mastered. Picture this: a phone on the desk, a laptop open, monitors showing other stations, a teleprompter scrolling in front of me, and a producer talking directly into my ear—all while delivering the news live. I wore that chaos like a badge of honor. I told myself, “See, I can handle anything.” But looking back, I wasn’t as effective as I thought. My brain was constantly shifting gears, burning energy every time I redirected my attention. And here’s the real problem: I carried that chaos mindset with me long after leaving the newsroom.

That’s what so many of us are experiencing right now. We think we’re multitasking effectively, but really we’re just task-switching at lightning speed, and it leaves our nervous systems completely fried.

Science backs this up. A 2022 study found that even just hearing a smartphone notification slows response times and makes the brain work harder to stay focused. In other words, that little ding isn’t harmless—it costs you energy and attention.

So why does overstimulation feel so much heavier today than it did even 10 years ago? Technology is the big reason. I’m not anti-technology—I use it and embrace it—but we’re living in an always-on culture with fewer moments of downtime. Even when you think you’re resting, chances are your phone is within reach, silently waiting to hijack your focus.

Here’s the science: interruptions increase stress, frustration, and errors. And it doesn’t even take a ding. Studies show that just having your phone in the room—even on silent—reduces performance. Your brain is still allocating energy to resist the possibility of interruption.

When we’re overstimulated, the body’s stress response kicks in. The vagus nerve, part of our calming parasympathetic system, is meant to reset us. But constant pings and nonstop multitasking weaken that signal. Over time, we lose access to the calm the vagus nerve should provide.

So how do you know if you’re overstimulated? Here are some common signs:

• Irritability, snapping over small things

• Brain fog, forgetfulness, or trouble focusing on simple tasks

• Feeling “tired but wired”

• Headaches, tense shoulders, shallow breathing

Here’s a real-life example. While writing this episode, I was deep in thought. I heard my phone ding in the kitchen. Without thinking, I almost got up to check it. That one little ding completely broke my concentration and pulled me out of flow. Studies show the average American checks their phone 85 times a day. Parents in one study reported nearly 300 notifications daily. No wonder we’re so exhausted.

And it’s not just adults. Kids think they can study with their phones in the room—even flipped over or muted. But science is clear: even the presence of a phone lowers focus and performance. Their brains are splitting attention, waiting for the next ping.

So let’s talk about how to reset. The good news is there are ways to calm your brain and nervous system.

• Take micro breaks. Step outside, close your eyes, breathe for 60 seconds. Small resets throughout the day matter.

• Try the Pomodoro method. Set a timer for 25 minutes and give your full attention to one task. When the timer goes off, take a 5-minute break. After four rounds, take a longer break. This rhythm helps focus without burnout.

• Do a sensory reset. Sit in a quiet room, take a walk, or simply breathe deeply. Even humming or splashing cold water on your face stimulates the vagus nerve and signals your body to relax.

• Take control of notifications. On an iPhone, swipe down to the control center, tap the crescent moon icon for Do Not Disturb, and choose modes like Work, Personal, or Sleep. You can even schedule them. In Settings, you can allow only certain people to break through—so you don’t miss urgent calls but protect your focus from everything else.

Here’s the bottom line: overstimulation is not weakness. It’s your brain telling you it has had enough. You can’t always control the world around you, but you can build in these resets—and your body will thank you for it.

For women especially, this is important. Between work, home, emotional labor, and social lives, our load is already heavier. Giving yourself permission to unplug isn’t selfish—it’s survival.

If this hit home for you, try just one reset this week. Maybe it’s Do Not Disturb. Maybe it’s stepping outside for a few minutes of quiet. Share this episode with a friend who might be running on empty too, and don’t forget to subscribe.

Thanks for being here today. I’ll talk to you next week.

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