Feeling overwhelmed? How to protect yourself from information overload

Imagine you wake up in the morning, check your email, and find 50 new messages. You feel overwhelmed just thinking about reading and responding to all of them. So instead of checking your email, you switch over to social media.

The top of your feed shows you even more notifications and a few headlines from the latest news. It appears that you have six links to different articles, three fun facts, another news headline that contradicts itself, and an update from a friend that you really need to read.

But before you can even click on any of them, your phone buzzes with a new text message.

For many of us, this kind of information overload has become a daily reality. We're constantly bombarded with information, and separating the relevant information from the irrelevant can be difficult.

In this article, we'll discuss the problem of information overload, how it happens, and, most importantly, what you can do to minimize it in your life.

What is information overload?

From the beginning of recorded history, humans have been overwhelmed by information. There was an opposition to too much information as early as the 3rd century BC, as revealed in Ecclesiastes 12:12, where the writer says, "of making many books there is no end."

Today, the world has access to more knowledge than ever before. Rapid technological advancements have made a lot of information readily available, and although having data at our fingertips can be incredibly useful, it can also be overwhelming.

Information overload — also called “infoxication” and “infobesity” — happens when we're bombarded with so much information that it becomes difficult for us to process and make decisions. The definition of information overload varies depending on who you ask, but it generally refers to the feeling of being overwhelmed by the amount of information you're receiving.

The information processing capacity of our brains is limited, and we can become overwhelmed if we try to receive too much information simultaneously. We can also suffer overload when information is conflicting or contradictory. And taking in information that reveals that our current reality differs significantly from what we expect in the future can cause a difficulty in processing known as future shock.

What are the causes of information overload?

Historically, data overload was typically a problem for academics and professionals who sifted through large amounts of information. In the information age, however, it's a problem that affects pretty much everyone. Information overload is caused by several factors, including:

• The sheer amount of information available. An estimated 64.2 zettabytes of data were created and consumed worldwide as of 2020. That number is forecasted to grow to more than 180 zettabytes by 2025. To put this into perspective, one zettabyte is equal to one trillion gigabytes. A Cisco analyst explained, “if each Gigabyte in a Zettabyte were a brick, 258 Great Walls of China (made of 3,873,000,000 bricks) could be built.” By 2025, that's approximately 46,440 Great Walls of data.
• Media multitasking. With the multitude of devices in our homes and our pockets, we often do several things at once, such as watching TV while checking email and browsing the internet. Because we can’t multitask, this can lead to information overload.
• Social media. Social media platforms like Twitter, Facebook, and Instagram are designed to keep us engaged for as long as possible. As a result, we're often exposed to content we weren't even looking for simply because they suggest what they think we will like.
• Passive consumption. In the past, we had to actively seek out information by going to the library or reading the newspaper. But in the information age, it comes to us in the form of notifications and emails. As a result, it's easy to mindlessly consume information without really taking the time to process it properly.
• 24/7 instant access to knowledge. The internet makes it easy for us to find information on just about any topic around the clock. It can be challenging to decide what's important from all the data available, often leaving us feeling overwhelmed and overloaded with too many open browser tabs.

Information overload is a real phenomenon with tangible effects. Although we may feel we can just "power through", it can have negative impacts on our productivity and well-being.

What are the effects of information overload?

A constant barrage of information can negatively affect us in the workplace and in our personal lives. Among the consequences of information overload are:

• Decreased productivity. When we're trying to process too much information at once, we suffer from cognitive overload and our ability to focus decreases. This can lead to missed deadlines, errors, and subpar work. Approximately 35% of respondents to an OpenText survey reported a negative impact on their work productivity due to information overload.
• Reduced attention, memory, and recall. Nowadays, we multitask more than ever, whether we're watching TV while texting or typing a report while listening to music. But media multitasking interferes with attention and working memory.
• Increased stress levels. Trying to keep up with an ever-increasing flow of information can be incredibly stressful. This can lead to burnout, anxiety, and depression. In the OpenText survey, 76% of respondents said information overload causes daily stress.
• Decision fatigue. When we're bombarded with choices, our ability to make decisions suffers. This can lead us to either make poor decisions or avoid decision making altogether, as we second-guess ourselves and suffer from analysis paralysis.
• Sleep problems. Constant exposure to screens and information makes it difficult to wind down at night, leading to insomnia. Many people then grab their smartphones or other devices out of habit, creating a vicious cycle.
• Potential for spreading misinformation. Recent data shows that more than four in five adults now get their news via digital channels. Shockingly, social media now surpasses newspapers and magazines as a news source by 2.5 times. The opinion-based nature of social networks opens the door to misinformation.
• Technology addiction. With the constant flow of information, it can be hard to detach from our devices. This can lead to an addiction, which in turn can have harmful impacts on our mental and physical health.

With such devastating effects, it's clear that information overload is a problem we need to address. But how can we do that?

7 ways to avoid information overload and minimize information anxiety

There's no one-size-fits-all solution to preventing information overload. However, you can still take steps to reduce the amount of information you're taking in and better manage the information you consume.

1. Set information limits for yourself

You can avoid information overload by being more intentional about what you let into your life. Be picky about what sources you follow — you don't have to read that article your cousin shared just because it's there, nor do you have to watch every news broadcast to stay up-to-date. Instead, pick a few high-quality sources of information you trust, and stick to them. This can help you filter out the noise and focus on information that's actually important to you.

2. Search with purpose

When you need to look something up, be specific and intentional in your search. The more information you try to take in at once, the more likely you are to feel overloaded. So instead of just doing a general search on Google, hone in on exactly what you're looking for. This will help you find the needed information without getting lost down a rabbit hole of tangents.

3. Manage your data

If you don't already, consider establishing a personal knowledge management system. This can be as simple as bookmarking articles you want to read later or using a note-taking app to keep track of your thoughts. It will help you process information more efficiently and file away things you want to review later, sparing your short-term memory.

4. Try task batching

Task batching is a productivity technique that groups similar jobs so you can work on them in one session. For example, rather than checking your email regularly, you could set aside an hour for all your communication. This way, you can minimize distractions and reduce the potential for passively consuming more information.

5. Create boundaries and block distractions

If you're finding that information overload is affecting your productivity at work, it's essential to set some boundaries. Turn off Slack and email notifications. Let your co-workers know when you need uninterrupted time to concentrate. Step away from your desk to take breaks. The latest company newsletter can wait until later instead of cluttering your brain while you're trying to focus.

6. Learn to skim

Skimming is a valuable skill because it allows you to quickly identify the information that's most relevant to you. When skimming, you don't need to read every word — just scan the headlines and look for keywords and phrases, taking notes as you go. This will help you save time while still getting the information you need.

7. Take breaks

When you're overwhelmed by the constant stream of information, give yourself a break. Turn off your smartphone, get up from your desk, and do something different for a few minutes. Get some fresh air with a walk, or talk to someone face-to-face. This will help you return to your task refreshed and with a better perspective.

8. Practice mindfulness

Practicing mindfulness can help you cope with information overload by focusing on the present instead of worrying about the future. When you're mindful, you're aware of your thoughts and emotions without judging them. As a result, you may find it easier to think critically, becoming more open to information and less overwhelmed by it.

9. Allow yourself to enjoy nothing

Make sure you schedule some time for doing nothing at all. This can be difficult in our go-go-go society. Still, it's important to unplug at the end of the workday and give your mind a break from information overload. Give yourself permission to silence the noise and let your mind wander. You may be surprised at the creative ideas that come to you when you give yourself some time to relax.

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Minimize information overload and maximize productivity with information management

Information overload is a modern-day phenomenon with significant consequences for our productivity. With so much information available to us — combined with constant notifications, emails, and other distractions — we can feel overwhelmed, stressed, and unable to concentrate.

The information deluge may seem impossible to escape, but you can minimize its effects. By being mindful of our information consumption and establishing healthy boundaries, we can reduce information overload and maximize self-learning.

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