TYPES OF OVERLOAD &
THE INTERRUPTION THEY REQUIRE
Interruption ≠ next step.
Interruption means breaking the pattern so a next step becomes possible.
Cognitive Overload
"Too many thoughts / tabs / decisions"
Interrupt this pattern ↓ What’s happening Your working memory is overloaded. Everything feels urgent because nothing is prioritized. This isn't a failure of discipline — it's a system overload. What it looks like → Racing thoughts → Mental clutter → Indecision → Starting many things, finishing none Primary system involved → Prefrontal cortex (thinking brain) What’s actually happening → The brain is overloaded with choices, not danger → Attention is fragmented → No single priority is dominant What doesn’t help → More thinking → More planning → More information What interruption it needs → Cognitive containment Examples → Write everything down once → Name one priority → Reduce choices → “Pick one next move” This is where STOP → NEXT MOVE works beautifully.
Compulsive Loop / Urge-Driven Overload
“I cannot stop until it’s done / eaten / finished”
Interrupt this pattern ↓ What it looks like → Compulsive eating → Hyperfocus that won’t release → “Just one more” loop → Knowing it’s not helping, but still unable to stop Primary system involved → Nervous system (fight / flight / freeze) → Dopamine loop → Body first, mind second What’s actually happening → The body is seeking regulation or relief → The mind is already offline → Willpower is irrelevant here What DOESN’T help → Reasoning → Writing → “Just decide to stop” → Planning the next step What interruption it needs → Somatic (body-based) interruption Examples → Cold or strong sensory input → Smell, temperature, texture → Short delay with permission (“I can do this after 2 minutes”) → Physical movement Next step comes AFTER the urge breaks — not before.