Ineffective compartmentalisation as a cognitive distortion is like having a messy room where everything is mixed up and cluttered. In our minds, we usually try to "compartmentalise" or separate different parts of our lives, like work, family, friends, and hobbies. This helps us focus on one thing at a time without getting overwhelmed.
But when we can't compartmentalise effectively, everything gets jumbled together, and it becomes hard to focus or think clearly. Imagine trying to do homework, but you're also thinking about a fight you had with a friend, a TV show you watched, and what you're going to have for dinner. Your thoughts are all over the place, and it's hard to concentrate on your homework.
This is what happens in your mind when you're struggling with ineffective compartmentalisation. You might find yourself worrying about work problems during your child's school recital, or stressing about a personal relationship while trying to focus on a work project.
It's like trying to juggle too many balls at once. Eventually, you may drop one or more because it's too much to handle all at the same time. Effective compartmentalisation would be like juggling one ball at a time, focusing on the task at hand before moving on to the next.