You’re doing your best, but you always feel tired foggy and forgetful.
You manage the morning chaos, respond to emails, handle meetings, and try to remember what you walked into this room for… and by 3 pm, you’re staring at your screen, not absorbing a single word.
Your mind feels like it’s running a dozen browser tabs at once. You forget things you’d never typically forget. That important task? Still sitting there. The one you swore you’d finish today.
And suddenly… you’re wondering if something’s wrong with you.
You may have seen the posts online. The videos feature people who struggle with focus, forgetfulness, and constant feelings of overwhelm. Your friend mentions that they have finally got answers, and everything makes sense now. You think: “Wait… is that me?”
Here’s what’s happening: millions of Australians are asking this exact question right now. Around 1 in 20 of us live with a busy brain that’s always been this way—always seeking stimulation and struggling with focus. Another 3 million Australians are dealing with an alarmingly high level of anxiety, constantly worrying and unable to relax. And countless more? Just mentally maxed out from juggling too much.
The symptoms blur together. Trouble focusing. Restlessness. Forgetting things. Feeling completely fried.
So which is it:
- a brain that’s always been wired differently,
- an alarm system that won’t shut off,
- or just your mental circuits hitting capacity?
It makes sense you’re confused. These three states share many symptoms on the surface, making it difficult to determine whether your computer is running slowly due to a hardware issue, a virus, or simply having too many programs open at once.
Here’s what you need to know: Each one has a different “why” behind the overwhelm. Understanding why changes everything about what actually helps.
Let’s untangle this together.
What’s Really Happening in Your Brain
Your brain is dealing with one of three very different challenges—and each one shows up similarly but for entirely different reasons.
Think of it like this:
If your brain is a computer…
- The busy brain that hunts for stimulation is like running on a low battery all the time. The system sputters unless you hit the accelerator with something exciting or urgent. It’s not that you can’t focus—it’s that your brain craves dopamine (that reward chemical) just to feel awake. Boring task? The signal cuts out. Interesting task? Suddenly, you’re hyper-focused for three hours and forgot to eat lunch. This brain has been like this since childhood—it’s just how it’s wired.
- The alarm brain stuck on high is like having your security system stuck on maximum. Every shadow, every gust of wind trips the sensor. Your brain’s alarm centre is screaming “DANGER!” even when you’re just trying to send an email. Your body floods with stress hormones, your heart races, and your brain’s too busy scanning for threats to focus on anything else. This often develops during or after stressful periods—it’s your threat detector gone haywire.
- The maxed-out brain is like having 47 browser tabs open, five apps running, and your computer’s about to overheat. It’s not broken. It just needs to cool down. Close some tabs, give it a break, and it’ll run fine again. This is temporary—tied to what’s happening in your life right now.
Same symptom—can’t focus—but three totally different causes.
The Busy Brain: Running on Empty
This brain has always been different.
Picture a race car with weak brakes. Full of energy and ideas, but hard to slow down and steer. Or a radio with a weak signal—when a task isn’t enjoyable, the station crackles and fades out. You need either external excitement (such as deadline panic) or internal scaffolding (strategies, sometimes medical help) to tune in clearly.
What’s happening underneath? This brain doesn’t get enough dopamine flowing through the circuits that handle attention, planning, and impulse control. It’s constantly hunting for something stimulating just to feel normal. Australian research indicates that around 5-7% of us have this brain pattern—approximately 1 in 20 people.
This isn’t new. This brain has been this way since childhood. Maybe you were the daydreamy kid, or the one who lost homework constantly, or couldn’t sit still. Perhaps you were smart enough to get by, but you always felt like you were working twice as hard as everyone else. Maybe nobody spotted it because you weren’t bouncing off walls—lots of people (especially girls and women) have the quieter, inattentive version that flies under the radar.
But it was there. This brain pattern doesn’t suddenly appear at 30. It’s been your operating system all along.
One mum told me: “I used to think my daughter was just creative and dreamy. Looking back, she was showing all the signs—losing things, forgetting homework, zoning out in class. We just didn’t recognise what we were seeing.”
The Alarm Brain: Stuck on High Alert
This brain’s threat detection system is cranked up to maximum.
The alarm centre (your amygdala—that little almond-shaped part deep in your brain) is hypersensitive like a smoke detector that goes off when you’re just making toast. It triggers your fight-or-flight response—cortisol and adrenaline flood your system—and your body thinks you’re in danger even when you’re just worrying about tomorrow’s presentation.
Your heart pounds. Your chest tightens. Your mind repeatedly loops through worst-case scenarios.
Around 3 million Australians—roughly one in six of us—experience this kind of chronic worry and heightened state of alarm. And over time, this pattern actually rewires things. The fear circuits get stronger. The rational decision-making circuits get weaker. Your brain monopolises all its resources scanning for threats, which is why you can’t focus on everyday tasks. Nothing else matters if we might be in danger.
The difference from the busy brain? This often has a starting point. It might’ve crept up during a tough period—after a trauma, during college stress, when life got overwhelming. Or it spikes around certain situations (social worries, health concerns, panic in specific contexts). Some people have always been a bit anxious, sure, but often there’s a “before” and “after” to the intensity.
The busy brain has been busy since childhood. The alarm brain might’ve been relatively calm until something triggered it.
The Maxed-Out Brain: Too Much Input
This one’s simpler—and more fixable.
Your mental bandwidth (what psychologists refer to as working memory) can only hold so much. When demands exceed capacity, the system slows down or freezes. Too many emails, too many decisions, too much information coming at you without breaks.
You hit a wall. That moment where you stare at the screen and… nothing. Can’t process another thing.
Nearly 40% of adults admit to constantly multitasking on digital devices—and research links this directly to higher stress and attention difficulties. We’re living in an era of information overload, and our brains weren’t designed for this level of input.
Here’s the key difference: this is situational. Take a weekend off, get decent sleep, and your brain bounces back close to normal. The busy brain and alarm brain don’t vanish after a good night’s rest. The maxed-out one does.
If you functioned fine before this job, this life phase, this level of responsibility… and now you’re struggling? That suggests overload, rather than a lifelong brain difference.
Why They Look So Similar (But Aren’t)
All three of these brain states can leave you feeling unfocused, restless, and forgetful. That’s why it’s so confusing.
Let’s break down the overlapping symptoms:
Trouble focusing happens in all three, but for different reasons.
The busy brain gets distracted by everything. Sounds, movements, random thoughts, literally anything more interesting than the tedious task. Attention is pulled in a dozen directions at once.
The alarm brain gets distracted by worry. Your mind is stuck in a loop of “what ifs” and catastrophising. You’re trying to work, but your brain keeps imagining everything that could go wrong.
The maxed-out brain can’t focus because the mental buffers are full. You’ve been juggling so many tasks or information streams that the brain hits a limit and just… tunes out. Brain fog.
Restlessness and fidgeting also manifest differently.
The busy brain craves stimulation. Tapping feet, switching activities, seeking something—anything—to feel engaged. It’s an internal “I need MORE” feeling.
The alarm brain can’t relax. Your body is in fight-or-flight mode. Muscle tension, jitteriness, that feeling of being “on edge” like you’re waiting for bad news.
The maxed-out brain feels both wired and tired. Agitated and irritable when overwhelmed, or conversely shut down and mentally exhausted.
Forgetting things happens across the board.
The busy brain has had chronic working memory challenges since childhood. Missing appointments and misplacing keys isn’t new—it’s been happening since you were young.
The alarm brain’s memory gets impaired because worry occupies all available mental space. You’re so preoccupied with anxious thoughts that other information doesn’t stick.
The maxed-out brain’s memory falters from fatigue. When you’re mentally fried, nothing gets properly stored. It’s temporary.
Sleep problems plague all three.
The busy brain might race with thoughts at night, or simply struggle with maintaining a bedtime routine because time management is complex.
The alarm brain gets kept awake by worry. You lie there imagining everything that could go wrong tomorrow.
The maxed-out brain can’t shut down. You’re exhausted, but the mental noise from the day keeps playing.
Sound familiar? Probably all of it.
So how do you figure out which one you’re actually dealing with?
How to Tell Them Apart
The good news is that distinct patterns can be identified that separate these three states once you know what to look for.
The Timeline Test
Has it always been this way?
The busy brain is a lifelong pattern. It’s been there since childhood—across home, school, work, and relationships. It’s like background static that’s always present.
When you really reflect (or ask family), you can usually recall that you always had some degree of inattentiveness, impulsivity, or restlessness—even if nobody caught it at the time. Maybe you were labelled “daydreamy”, “creative”, or “disorganised” as a kid.
- If you’re thinking “I’ve been like this my whole life”—scatterbrained, disorganised, impulsive—that points toward the busy brain.
- If you functioned well until a certain point when responsibilities piled on? That’s more likely the maxed-out brain or alarm brain.
Does it happen everywhere or just in specific situations?
The busy brain struggles across all contexts. At work, at home, in relationships, managing daily life. It’s pervasive. You might do okay in a highly structured job (external scaffolding helps), but your home life is chaos. Or vice versa. But the underlying traits are always there.
The alarm brain might spike in specific contexts. Before presentations. When health worries hit. During significant life changes. You might be fine at home but panicky in social situations.
The maxed-out brain is role-specific. You’re fried during busy work weeks but fine on vacation. You function normally when demands ease up.
The Recovery Test
What happens when you rest?
This is huge.
Take a real break—a weekend fully unplugged, a vacation, a few days with zero demands.
If your focus and energy bounce back close to normal? That’s overload. Your brain just needed to cool down. The “computer” isn’t broken—it was just overheating.
If nothing changes? If you’re still distracted, disorganised, and struggling even with zero stress? That suggests the busy brain or the alarm brain needs addressing.
The Worry Test
What’s actually distracting you?
If your mind is stuck on a loop of “what ifs” and worst-case scenarios—and when the worry eases, your focus returns—that’s the alarm brain.
If you’re distracted by literally everything—sounds, movements, random thoughts, anything more stimulating than the task—that’s more the busy brain.
If you’re just… blank. Staring. Mentally tapped out. Can’t process another input. That’s overload.
What Actually Helps (And What Doesn’t)
Here’s where understanding the “why” becomes crucial.
Because trying to fix a busy brain with alarm-brain strategies (or vice versa) is like treating a hardware problem with antivirus software. Wrong tool, wrong problem.
Let’s break it down.
If Your Brain Hunts for Stimulation
What helps:
- Medical support that adjusts brain chemistry. Medications that increase dopamine and norepinephrine are the most researched treatments for the busy brain. These work by “fueling” those attention circuits. Think of them as glasses for your brain. They don’t fix everything, but they help you see clearly enough to build skills. Non-medication options exist, too, for people who can’t or don’t want to use medication.
- Therapy or coaching that teaches executive function skills. Specialised approaches help you learn practical strategies, such as breaking tasks down, using planners and reminders, creating routines, and challenging negative self-talk (“I’m not lazy—my brain just works differently”). These skills are learnable. As one psychologist put it: “Let go of ideas about laziness or lack of effort, and instead use your creative brain to innovate solutions that work for you.”
- Environmental modifications. Minimise distractions in your workspace—use noise-cancelling headphones and a clutter-free desk. Establish regular schedules (external structure helps when internal organisation is complex). Use organisational systems that actually work for your brain—maybe a whiteboard for weekly tasks, or setting all bills to auto-pay so you don’t forget them. Utilise technology as a cognitive aid: consider using reminder apps, smart speakers, and timers.
- Movement and routine. Exercise boosts dopamine—even a short burst of cardio can improve concentration for hours afterwards. Many people with busy minds find that engaging in an activity each day (such as a morning jog, a dance class, or even a walk) helps “burn off” excess restlessness and clears their mind. Consistent sleep is also beneficial—chronic sleep deprivation exacerbates attention challenges.
- Body doubling. Working alongside someone (in person or virtually) helps you stay on track. It’s a surprisingly effective strategy.
What doesn’t help:
- Willpower alone. This isn’t about trying harder. It’s brain chemistry.
- Shame or “just focus” advice. That’s like telling someone with bad eyesight to “just see better.”
- Pretending you can function like everyone else if you just organise harder. You need different strategies because your brain is wired differently—and that’s okay.
The combination approach—support for brain chemistry, skill-building, and environmental modifications—leads to significant improvements. And addressing the busy brain often reduces secondary issues like worry, low mood, or low self-esteem that come from years of struggling.
If Your Brain’s Stuck on High Alert
What helps:
- Therapy that retrains your threat detector. Psychological therapy is the gold standard for the alarm brain. It teaches you to identify anxious thoughts, challenge them, and gradually face fears. For example, catching a thought like “I’ll definitely fail at this presentation” and reframing it: “I’ve prepared. I might do well. And even if I stumble, it’s not catastrophic.” Therapy might also include scheduling “worry time” (so you’re not worrying all day) and practising facing mild fears to build confidence.
- Medical support for moderate to severe worry. Certain medications gradually calm the limbic system by readjusting neurotransmitter levels. They’re taken daily and take a few weeks to fully work. For acute panic moments, fast-acting medications can help, but they’re generally for short-term use. Your doctor can guide this decision.
- Lifestyle basics that reduce the alarm volume. Regular exercise is a natural worry-reducer—it burns off stress hormones and releases endorphins. Even a daily 20-minute walk can make a significant difference. Mindfulness meditation and breathing exercises help by teaching your brain to return to the present instead of spiralling into worry. Deep belly breathing, progressive muscle relaxation, or grounding exercises (such as naming things you perceive with your senses) can help during moments of acute worry.
- Sleep and social support. Worry worsens insomnia, and lack of sleep worsens worry—break that cycle with good sleep hygiene (consistent bedtimes, limiting caffeine). Talking to friends or family instead of bottling up worries provides relief. Sometimes, having someone else say, “I think you’re doing fine, don’t worry so much,” gives the perspective your alarm brain needs.
- Boundaries with worry triggers. Limit doomscrolling. Set aside specific “worry time” (10 minutes to think through concerns, then move on) instead of worrying all day. Learn to sit with uncertainty instead of seeking constant reassurance online or from others.
What doesn’t help:
- Avoiding everything that triggers worry. That actually makes the alarm stronger—avoidance reinforces the fear.
- Alcohol or other quick fixes that seem to calm nerves but create bigger problems.
- Googling symptoms at 2am. Just… don’t.
- Fighting or suppressing the worry. It grows when you resist it. Better to acknowledge it and let it pass.
Most people see a significant reduction in chronic worry with the right combination of therapy, sometimes medication, and lifestyle changes. The alarm brain is highly treatable.
If Your Brain’s Just Maxed Out
What helps:
- Reduce the input. Prioritise ruthlessly. Pick your top 3 tasks each day and let the rest wait. You can’t do everything at once—and that’s okay. Break big tasks into tiny steps so your brain isn’t trying to hold a massive project all in memory. Set realistic goals instead of expecting superhuman productivity.
- Stop multitasking. Especially digital multitasking—constant task-switching between email, chats, and documents. Despite how it may feel, the human brain isn’t particularly adept at performing simultaneous tasks. It just rapidly switches and uses up energy. Try monotasking: devote 20-30 minutes to one task with all other apps closed, then switch to another. Batch your email checking to certain times instead of constant notifications. Use “Do Not Disturb” modes when you need to focus.
- Take real breaks. Short ones throughout the day—techniques like Pomodoro (25 minutes work, 5-minute break) ensure you’re giving your brain brief rest intervals. Take longer breaks too: take lunch away from your desk and go for a short afternoon walk. Actually use your vacation days—that’s when the “mental RAM” gets cleared out.
- Externalise information. Get things out of your head and into a system. Use a “brain dump” journal—write down everything on your mind to relieve the pressure on working memory. Then organise those notes into to-do lists or plans. Use calendars and reminder apps to avoid mentally trying to remember deadlines. Create a “second brain” on paper or digitally.
- Protect your sleep. An exhausted brain has less capacity. Period. During deep sleep, your brain literally clears out metabolic waste and consolidates information. Prioritise it.
- Learn to say no. A common reason for overload is overcommitment. Practice saying “no” to new responsibilities when you’re at capacity, or negotiating deadlines. Communicate with colleagues or family that you’re feeling overloaded—sometimes solutions can be found.
- Do something cognitively different. If you spend all day at a screen, consider taking up gardening or drawing in the evenings. This gives parts of your brain a rest while engaging others. Leisure and “doing nothing” time is when the brain consolidates information and problem-solves subconsciously.
What doesn’t help:
- Pushing through. You’ll burn out harder and take longer to recover.
- Adding more productivity tools without removing actual tasks from your plate.
- Believing you just need to work harder or faster. You need to work smarter.
Managing overload comes down to reducing the input, improving the flow, and increasing your brain’s downtime. Unlike the busy brain or alarm brain (which may require long-term support), overload is often resolved through lifestyle and workflow adjustments.
If you implement these changes and still feel constantly overwhelmed, consider whether an underlying pattern is present after all.
What Changes When You Get It Right
Picture this:
You wake up and don’t immediately feel behind. You start a task and actually finish it—without getting derailed by 17 other things. The mental fog lifts. You remember what you walked into the room for.
Your brain feels like it has breathing room again.
For the busy brain, the proper support—adjustments to brain chemistry plus strategies—is like finally getting glasses after squinting for years. Things click into focus. You realise the struggles weren’t about being lazy or broken. Your brain just needed the proper support. As one woman shared: “I finally understood at 34 why simple things felt so hard. I cried—not because something was wrong with me, but because finally, after a lifetime of feeling ‘less than,’ it all made sense.”
For the alarm brain, learning to manage the worry changes everything. You stop living in constant fight-or-flight. Your heart rate calms. You can focus on the present instead of catastrophising the future. Sleep improves. Life feels less like walking on a tightrope. One person told me: “I didn’t realise how exhausting it was to feel anxious all the time until it eased. It’s like I’ve been carrying a backpack full of rocks and someone finally let me put it down.”
For the maxed-out brain, giving yourself permission to do less paradoxically helps you do more. When your brain isn’t at capacity, you’re sharper, more creative, more present. You stop feeling like you’re drowning. The fog clears after rest—sometimes surprisingly fast.
The good news? Your brain has an amazing capacity to adapt. With the proper support—whether that’s help with brain chemistry, learning to calm the alarm system, or establishing better boundaries—you can regain your focus and calm.
You’re not broken. You’re just dealing with a specific challenge that has particular solutions.
Your Next Step
So… what resonated most with you?
Do you see the lifelong busy-brain pattern? The alarm that won’t shut off? Are there clear signs that we are reaching capacity?
Here’s what to do:
Try one small change this week.
- If the busy brain sounds right, consider discussing your concerns with your doctor. Or start with one environmental adjustment: use a timer for tasks, set phone reminders for important things, try working with background noise or music if silence feels too boring.
- If the alarm brain rings true, practice one 5-minute breathing exercise each morning. Or reach out to someone who specialises in helping people with chronic worry. Or limit news consumption to once a day instead of constant checking.
- If it’s overload—pick one thing to drop from your plate this week. Set a firm boundary around work hours (no emails after 7pm). Or just… prioritise sleep for three nights and see what shifts.
Think of it as an experiment. Not a test you can fail.
You don’t have to figure this out alone. Psychologists exist specifically to help untangle this kind of overwhelm. A proper assessment can give you clarity—and clarity changes everything.
If you’re feeling maxed out right now, we’re here. ProActive Psychology works with adults who face daily challenges with attention, chronic worry, and burnout. We get it. And we can help you find what your brain actually needs.
References
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