Why thinking costs energy
What is the cognitive pyramid model
The cognitive pyramid model is a functional model that shows how our brain uses energy for different tasks. It was developed in neuropsychology and is widely used in the rehabilitation of people with brain injury, long COVID, and other conditions that affect brain functions.
The model explains why “just thinking for a moment” or “just concentrating” can be so exhausting with chronic conditions. It shows that complex tasks like planning or problem-solving only work when all underlying functions have sufficient energy.
The pyramid from bottom to top
The model must be read from bottom to top – each layer needs the underlying layers to function:
1. Energy (foundation)
The foundation of everything
Without your energy, nothing works
- Just like your body, your brain needs fuel
- Poor nutrition, little sleep, or illness directly affect this foundation
- With chronic conditions, this foundation is often limited
2. Processing stimuli
Your senses and basic processing
- What you see, hear, feel, smell, and taste
- All these stimuli must be processed
- This happens automatically, but does cost energy
- Many stimuli at once = high energy consumption
3. Focus and concentration
The filter of your attention
- Determines which stimuli are important
- Filters out disturbing information
- Keeps your attention on one thing
- Gets quickly exhausted with too many stimuli
4. Memory
Storing and retrieving information
- Short-term memory (remembering what you just read)
- Long-term memory (retrieving stored knowledge)
- Making connections between new and old information
- Needs focus to work properly
5. Communication
Language and comprehension
- Finding words that match your thoughts
- Understanding what others say
- Writing and reading
- Needs memory and focus
6. Executive functions
The complex thinking tasks
- Planning and organizing
- Problem-solving
- Making decisions
- Performing tasks you’ve learned
- Needs all underlying layers
Wat happens with limited energy?
For a healthy person
All layers of the pyramid are available. You can easily multitask, make plans while the radio is on, and solve complex problems even when you’re a bit tired.
With chronic conditions
Due to limited energy, you only have access to the bottom layers of the pyramid. The higher functions become unreachable or cost disproportionately much energy.
The consequences of limited energy are quite significant. A few examples of limited energy:
- Communication becomes heavy: Finding words becomes difficultPractical examples from daily life
- Focus no longer works: You can’t filter out disturbing sounds
- Memory works poorly: You forget what you were doing
- Planning doesn’t work: Complex tasks become impossible
Practical examples from daily life
A few examples from practice that are also recognizable if you’re tired for longer, so not only with a chronic condition.
Video calling is heavier than calling
With video calling, you not only have to listen, you also watch moving images. And if it’s also with multiple people, you have to keep track of that too. All in all, you use quite a bit of energy. A phone call costs less energy, because you only have to listen, organize thoughts, and speak with one other person.
Watching fast TV
Watching a soccer match or a Formula 1 race seems okay, because it’s relaxation. But you also have to process and analyze all those fast images. You unconsciously keep track of whether your club is playing well, how the opponent is doing. What the race pace is, etc. And then also process the images. That really costs much more energy than listening to music or reading a book.
With limited energy, you have to learn to choose, and the pyramid helps you with that. You have to make more choices, which are sometimes very unpleasant. Think for example of:
Scientific background
The model is based on neuropsychological research into::
- Brain functions: How different brain areas work together
- Cognitive load: How much “processing power” tasks cost
- Attention systems: How focus and concentration work
- Executive functions: The role of the prefrontal cortex
For long covid and chronic fatigue
Research on Long COVID and Chronic fatigue has shown that:
- The autonomic nervous system becomes disrupted
- The available “processing capacity” decreases
- Recovery from cognitive exertion takes longer
- Multitasking costs disproportionately much energy
This means that if you have this condition, you really have much less energy. But other chronic conditions also require more energy that you can’t use elsewhere. Think for example of Asthma, where energy goes to inflammatory reactions.
From model to practice: energy management and pacing
The pyramid model helps to understand why certain strategies work, such as:
Limiting stimuli (layer 2):
- Wearing sunglasses in bright environments
- Using earplugs (custom made) in noisy or busy areas
- Phone on silent during important tasks
The effect:
These steps help to spend less energy on processing stimuli and thus more left for the higher functions
One thing at a time (layer 3 – 6)
- Don’t multitask
- Break tasks in smaller pieces
- Take breaks between different activities
The effect:
All available focus goes to one task
Use optimal timing
- Heavy thinking tasks in the morning (when energy is highest)
- Routine tasks in the evening (cost less from the pyramid)
The effect:
You distribute energy more over a day, so you don’t have days left while you have no energy anymore
The activity log uses the pyramid model. By tracking how much energy different types of activities cost, you learn which layers of the pyramid are most stressed and can plan better.
Recognizable signals per layer
It’s possible to recognize signals per layer for limited energy. Below are a few examples:
Energy (layer 1) shortage:
- Everything feels heavy, even simple things
- Physically exhausted
- Motivation disappeared
Stimulus overload (layer 2):
- Sounds seem louder
- Light becomes bothersome
- Quickly irritated by environment
Focus problems (layer 3):
- Easily distracted
- Difficulty following conversation
- Forgetting what you were doing
Memory problems (layer 4):
- Forgetting words
- Losing names
- Not knowing where you put something
Communication problems (layer 5):
- Finding words doesn’t work
- Conversations become exhausting
- Writing takes effort
Executive function problems (layer 6):
- Can’t plan or organize
- Making decisions doesn’t work
- Complex tasks seem impossible
These complaints, for example, are a signal that you’re reaching your limit. And a limit in energy has bigger consequences than at the top. Think of it as a diagonal line parallel to the left side that shifts to the right. Everything becomes significantly less. And the body regulates this itself. It shuts things down to protect.
For partners and family
The pyramid model helps to explain:
- Why “just paying attention for a moment” doesn’t work
- That it’s not about willpower, but about available energy
- How you can help by reducing stimuli
- Why a quiet environment is so important
Limitations of the model
It’s important to know that it’s a model, and therefore:
- A simplification of complex brain processes
- Individual differences are large
- Daily condition influences which layers are available
- It’s a tool for understanding, not a medical diagnosis
Further reading
- The spoon theory – Energy management
- Scoring how you feel – Why measuring and scoring works
- Getting started with Crono Care Coach
- Activity log feature
The cognitive pyramid model is used in neuropsychological rehabilitation and is based on scientific research into brain functions and cognitive load. For medical advice about cognitive complaints, always contact a healthcare provider.
