Your Brain Wasn’t Meant for Constant Information
Here’s How to Protect Your Mental Space
In a world where the news never sleeps and updates flood our phones by the minute, it’s easy to feel overwhelmed by the sheer volume of information we’re expected to process each day. From breaking headlines to trending topics, the constant stream can leave us feeling anxious, exhausted, and emotionally drained.
But here’s the truth: your brain wasn’t designed to take in this much information at once.
The Toll of Constant Consumption
Modern media delivers more information in a single day than our ancestors encountered in a lifetime. Neuroscience shows that our brains are wired for deep, focused attention on one task at a time, not the constant switching required by digital media or endless doom scrolling on Instagram and Tik Tok (Marois & Ivanoff, 2005). The part of our brain, the prefrontal cortex, which governs executive functioning and emotional regulation, becomes overloaded when exposed to excessive stimuli. This leads us to decision fatigue (the feeling that if we have to decide what to eat for dinner one more time we will explode) and heightened stress (Levitin, 2014).
Endless exposure to constant information and distressing news doesn’t just wear you down, it can:
Spike stress hormones
Disrupt sleep
Make it harder to focus
Increase feeling helplessness or disconnectedness
Impair memory
Difficulty regulating emotions
Increased feelings of anxiety
(Beilock, 2011; Sünram-Lea et al., 2004)
Simply put, our nervous systems weren’t designed for the volume and speed of modern information consumption. While staying informed is important, doing so without intention can do more harm than good. The good news? You can still stay engaged without sacrificing your well-being.
Here’s how:
1. Choose Quality Over Quantity
Not all news is created equal. Instead of scrolling endlessly through social media or bouncing between dozens of headlines, consider curating your sources.
Ask yourself:
What news outlets do you find to be the most reputable?
Which ones offer a range of perspectives without sensationalism?
What outlets provide a cross-section of information and opinions?
Do you prefer podcasts, newsletters, or long-form articles?
By following just a few trustworthy sources, you reduce overwhelm and deepen your understanding.
2. Set Time Boundaries
Boundaries create space for rest and reflection.
Ask yourself:
How often do I want to check the news—daily, weekly?
What time of day feels like you have the highest capacity for difficult enws?
How much time do you actually want to spend with the news?
Do you feel a responsibility to stay informed, and what does that realistically look like?
You can even set app timers or news-free zones in your day. You’re allowed to step back. This doesn’t mean you are a “bad person” for not wanting to “stay informed” all day everyday.
3. Balance Your Intake
For every heavy news item you read, intentionally seek something light or inspiring.
Try:
How could you find articles that may increase your sense of hope in the world and humanity?
What could you read that may make you feel motivated to help create change?
What news are you passionate about?
What update/positive news outlets could you consume content from?
Balance helps regulate your nervous system and protects emotional resilience. You can even switch to a podcast, a novel, or a different type of activity that will give your brain a rest.
4. Notice Your Reactions
Pay attention to how the news impacts your body and emotions.
How do you typically feel after you consume the news?
Do you notice any feelings of anxiety, loneliness, hopelessness, and/or grief?
Do you find that it impacts you long after you consumed it?
Do you find yourself overthinking and worried about the state of the world?
What ways can you care for yourself and your community after a particularly disturbing news cycle?
If so, it’s okay to step back. Protecting your mental space doesn’t have to be avoidance. I’m giving you permission right now to practice this self-care.
You don’t have to and shouldn’t pay attention to every piece of news that comes your way.
Final Thoughts
We were never meant to process a constant flood of global information. While it’s important to stay informed, it’s also important to stay grounded so that we can actually help our communities and be connected with other humans. If we spiral down the cycle of stress and anxiety from a negative news cycle we will be less capable and equipped to handle stress in our lives.
You deserve space to think, rest, and live beyond the scroll.
Let’s reflect together:
What changes can you make today to help protect your mental space?