Some days, you’re on your A-game: Your head is clear, you’re quick to answer questions at work, get chores done efficiently, and you easily strategize dinner plans with your friends. But when it’s hard to focus and make decisions quickly, you may casually ask yourself, Is this what brain fog is?
Turns out that mentally hazy sensation is real, according to the experts we spoke with. Here, they explain what is brain fog, why it happens, and how to deal.
What is brain fog?
So brain fog isn’t a clinical diagnosis or a mental health condition, which makes defining it a little tricky. Generally speaking though, brain fog is a colloquial term people often use to describe a feeling of mental sluggishness, says Karen Stewart, PhD, a licensed clinical psychologist who specializes in ADHD and executive dysfunction symptoms, like impulsivity and memory issues.
With brain fog, everything you do can feel harder than usual, Dr. Stewart says. “If going about your daily life is the equivalent of walking on a flat sidewalk, brain fog can feel like that sidewalk turned into mud. You feel stuck,” she says. You might have trouble multitasking or finishing said tasks, and it can be more difficult to make decisions.
Brain fog often shows up as thinking or memory difficulties too, says Shehroo B. Pudumjee, PhD, director of Neuropsychology at the Cleveland Clinic Lou Ruvo Center for Brain Health. For example, you may struggle to find your keys or phone and feel extra distractible, Dr. Pudumjee adds. That makes everyday things like absorbing information or focusing on a task extra challenging.
According to Dr. Stewart and Dr. Pudumjee, brain fog can also lead to issues like struggling to find the right word, confusion, fatigue, and losing your train of thought. Your mood can be impacted as well.
You’re not wrong: All of these symptoms might be things you feel on your average Monday, and that’s nothing to be alarmed about. Most people won’t be at their peak cognitive performance all day, every day, says Dr. Stewart. “It’s actually normal to have a dip in cognitive, physical, and emotional energy in the afternoon hours,” Dr. Stewart says. So there’s that!
Why does brain fog happen?
Again, this isn’t a diagnosis, so there’s no definitive answer as to why these kinds of symptoms happen. That said, there are some physical and mental health issues associated with a foggy brain, Dr. Pudumjee says.
Dr. Stewart adds that, in her experience as a mental health pro, lots of mental health conditions can contribute to brain fog. Apart from anxiety and depression, bipolar disorder, schizophrenia, trauma, ADHD, and autism can all come with brain fog-like symptoms and mental sluggishness, she says.
Your physical health can impact mental clarity too, adds Dr. Stewart. For example, inadequate sleep, nutrition, physical activity, and high-stress levels can all lead to brain fog, she explains.
Aside from those basics, there are a few physical conditions that might be tied to brain fog as well. One of the biggies is long Covid. One recent study found a link between long Covid and brain fog, including issues with focus and following a conversation. Others include perimenopause and menopause, which some studies suggest are associated with symptoms of brain fog. And, of course, sleep conditions like sleep apnea and insomnia can also contribute to fuzzy thinking, says Dr. Pudumjee.
If you suspect any of those could be contributing to your brain fog, consider speaking with a health care professional to get to the bottom of it.
How do I deal with brain fog?
While you can’t always prevent that mental sluggishness, you can make it less of a recurring thing. Here, experts explain the best ways to prevent brain fog and how to work around it when you have to.
Prioritize important mental tasks.
If you know you often get brain fog after a long day of decision-making, hack your schedule so you're doing the things that require the most mental sharpness first thing in the morning.
Your entire day is made up of infinite choices, and that can wear your mind down and create brain fog, Dr. Stewart says. You wake up and decide what to wear, what to pack for lunch, whether to cancel plans tonight, what to watch if you ditch the group, etc. And that’s not even counting all the decisions you get paid to make during your 9-to-5.
According to some research, all of this effort can tax your brain’s executive functioning, making it harder for you to use self-control and get things done. Sometimes this brand of brain fog is called decision fatigue.
But by planning ahead, tackling your most important tasks first, you can use your brain when it’s still crystal clear.
Lean into self-compassion.
Sometimes our brains don’t cooperate with us, and that’s OK, says Dr. Stewart. But if you tend to berate yourself for not being at the top of your game, it just makes the situation worse, she adds. Translation: Trying to negative self-talk your way to improved performance doesn’t work. In fact, beating yourself up will likely dampen your mood and elevate stress, which can make it even harder to get back on track, she adds.
So cut yourself some slack by lowering your expectations a bit. Know that you can’t be expected to give everything 100 percent of our time, attention, and effort all the time. It’s just not sustainable (or human).
Then, start to notice the rude chatter in your brain chiming in with things like, This is why you’re not making as much money as you want to be, or, You’ll never be as good as the rest of your team if you don’t get it together. When it comes up, take a beat, ask yourself if those things are actually true, and remind yourself that literally no one is on all the time.
Give your brain a break.
Oftentimes, the root of brain fog is stress. So addressing those feelings of overwhelm can really make a difference, says Dr. Pudumjee.
Think about it: When you’re freaking out, it’s so much harder to make choices, remember things, and problem solve, says Dr. Stewart. All of those are executive functions, she adds.
Whether it’s work-life balance, relationship issues, or finances stressing you out, find a quick way to reset and shake off the sense of impending doom. That could look like stepping away from your desk to watch TikTok in a bathroom stall, heading outside for a walk, taking 10 minutes to stare at the ceiling, or texting a friend.
If you can’t physically get away, mentally switching gears is the next best thing. See if you can do something a little less taxing while you’re in the thick of it, says Dr. Stewart. Sort through your inbox, write a to-do list for tomorrow, run to the store to buy more toilet paper. The less brain power the better.
Another way to take the pressure off your sweet noggin’ is by using your calendar, the reminders feature on your phone, and sticky notes to remember important events or details. That can help you stay on track and meet deadlines without the work of remembering everything, adds Dr. Pudumjee.
Take care of your body.
Brain fog or no brain fog, your mind works best when you’re rested, moving regularly, and eating well, says Dr. Stewart. “Each of these healthy habits is linked to better executive function.”
You don’t have to be a gold-star student though. Aim to get at least seven hours of sleep, find physical activities you actually like (and do them as often as you can), and aim to eat a diet rich in healthy fats, lean protein, and plants. All of that can help, says Dr. Pudumjee.
Along the same lines, avoiding substances that “impact how clearly you think and remember things” is a good move too, says Dr. Pudumjee.
Reach out to a pro.
Brain fog can come and go, Dr. Pudumjee says, but if it doesn’t let up, something bigger may be going on. When it keeps you from completing your daily tasks, adhering to responsibilities, engaging in your regular activities, or becomes highly distressing or persists beyond a few weeks, it’s time to reach out to a doctor, she explains. They can help determine the underlying causes or contributors so you can get back to thinking clearly.
Wondermind does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a replacement for medical advice. Always consult a qualified health or mental health professional with any questions or concerns about your mental health.
