Struggling With Brain Fog?
Have you ever lost your train of thought in mid-sentence, or struggled to stay focused in a conversation with someone, or walked into a room and forgot what you went in there for? If so, you have experienced brain fog.
Brain fog isn’t a medical diagnosis or a chronic illness. It’s a term used when you feel like your brain is a bit fuzzy or not as sharp as it should be at the moment. Brain fog makes it hard to think straight, remember things, and stay on task, and can leave you feeling mentally fatigued.
There are different causes for brain fog, but certain behaviors can make it feel much worse. Real Simple interviewed mental health experts and asked them what habits worsen brain fog and what practical steps to take to restore sharper thinking.
1. Poor Sleep Habits
The clinicians agreed that chronic sleep deprivation, inconsistent sleep schedules, and poor-quality sleep are among the biggest contributors to brain fog.
When her clients report brain fog, Steph Fowler, a licensed clinical professional counselor and the founder of Misfit Mental Health, said sleep is the first thing she asks them about.
“Not having a consistent sleep schedule, having poor sleep quality, or not getting enough sleep [and] acquiring sleep debt can all worsen brain fog,” she said.
What’s more, research consistently links sleep deprivation with worse attention, alertness, memory, judgment, and overall cognitive abilities, according to Chloë Bean, a somatic trauma therapist for women based in Los Angeles.
“In real life, that can feel like slower thinking, forgetfulness, trouble focusing, or feeling mentally checked out, even if you want to focus,” Bean said.
Poor sleep quality is “rampant in modern life,” according to Anindita Bhaumik, a social worker and clinical director of Boston Evening Therapy Associates.
Bhaumik noted that insufficient sleep has also been associated with anxiety, depression, irritability, poor executive functioning skills, lowered attention span, and poor motivation.
“It’s detrimental to every aspect of health,” Bhaumik said.
How to improve your sleep habits
To build better quality sleep, the clinicians recommend:
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• Address any sleep interruptions. For instance, if you snore, it might be a good idea to get checked out for sleep apnea.
• Prioritize getting enough sleep on a regular basis.
• Keep your circadian rhythm consistent by waking up at the same time each day.
• Protect your “wind-down” time at night.
Bean also suggests: “Stop expecting your brain to perform well on lack of sleep.”
Even though these changes might sound easy, it takes intention and time for these recommendations to become a habit.
“Working on good sleep hygiene is hard at first, but much like eating healthier or exercising, a little discipline can yield lasting habits,” Bhaumik says. “Create a calming and enjoyable bedtime routine and be strict about doing it each and every night. Stop scrolling [on] your phone in bed and go back to reading a chapter of a physical book.”
2. Multitasking
Some believe multitasking boosts productivity, but frequent task switching can tire out the brain. The constant refocusing of the brain can reduce concentration, increase mental fatigue, and worsen memory problems.
“A lot of people think they’re being efficient and productive when they’re toggling between texts, tabs, email, and social media, but that kind of attention splitting and code switching makes the brain feel much foggier and disoriented,” Bean said. “Reviews of the research suggest heavy media multitasking is associated with more distractibility and poor memory.”
Having routines and focusing on one task at a time is important, but it’s also helpful to mix things up to maintain sharp focus.
“Brains need stimulation!” Bhaumik said. “Inactivity (both physical and mental), redundancy, and stagnation can bring on brain fog. Exposure to new experiences facilitates learning and information retention.”
What to do instead
Bean suggests:
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• Turn off unnecessary notifications.
• Group similar messages together.
• Focus on one task at a time, “so that your nervous system can settle and be more present.”
• Use a list or a sticky note to write down your priorities for the day.
In addition, Fowler says, “I often suggest a funnel system—capturing a broad, general ‘brain dump’ of everything on your mind, then narrowing the focus to what needs to be accomplished in the next month, then planning what tasks need to be done in the next week.”
3. Unmanaged Stress
While stress can disrupt sleep, increase blood pressure, and cause digestive problems, unmanaged stress can also lead to brain fog.
Bean explained that chronic stress causes the nervous system to get “stuck in survival mode,” and when this happens, it’s difficult to see things clearly.
“Stress doesn’t just affect our mood; it can impair working memory and cognitive flexibility, which is part of why brain fog often shows up during burnout, anxiety, panic, and prolonged overwhelm,” Bean said.
Since stress builds up slowly and because of our busy schedules, it’s easy for us to overlook how much it affects our focus. However, Fowler says it’s important to do “whatever is feasible to address stress instead of ignoring it or assuming it will go away.”
How to manage stress:
Bean recommends scheduling intentional downtime during the day, which she does regularly.
“This could look like a short walk outside without your phone, taking three slower breaths, unclenching your jaw and shoulders throughout the day, or
a real break instead of forcing yourself to power through,” Bean said.
Fowler recommends trying muscle relaxation and reducing sensory overload.
“Sensory overload can also cause stress to our systems and contribute to brain fog, so reducing loud sounds, bright lights, physical discomfort, or constant commotion are also things to consider.”
4. Ignoring Basic Physical Needs
Some people do not realize that energy levels and cognitive function can suffer due to dehydration and a sedentary lifestyle.
“People easily overlook hydration, but even mild dehydration can impair our ability to focus and recollect things,” Bean explained. “Sometimes, what feels like brain fog is your body asking for basic needs to be met, i.e., hydration, rest, focus, stress reduction.”
When it comes to lack of movement, Bhaumik highlighted research that found that older adults who spent much of their day sitting had ‘less MTL thickness’—a region of the brain critical for memory.”
In other words, not moving around much can cause your brain to change, which could make it hard to remember things and keep your mind sharp.
What to do instead
If you forget to drink water throughout the day, Bean recommends trying habit stacking. “Pair hydration with routines you already do consistently for easier implementation, like drinking a glass of water right when you wake up, with your meals, and with caffeine.”
Also, find a way that works best for you to move around as frequently as possible.
“If you must sit for long periods, make a habit of moving every 30 minutes to an hour (more is better!),” Bhaumik suggests. “Even if mobility is limited, moving your body however you are able can help ‘get the juices flowing’ and sharpen the mind.”
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