Brain Fog: What is it and How to Overcome it
Brain fog is a collection of cognitive symptoms such as concentration, forgetfulness, and intellectual slowness. It can happen to anyone and is often temporary. When life is busy and stress is increasing, it’s not unusual to experience brain fog. This can manifest as forgetting why you went into a room, losing your train of thought, or struggling to concentrate on simple tasks.
Causes of Brain Fog
Frequent causes of brain fog include menopause or perimenopause, but it can also strike if you have too much on your mind. Brain fog is not a medical illness in itself, but rather a description of a set of cognitive symptoms.
Tips to Overcome Brain Fog
To overcome brain fog, it’s essential to be kind to yourself and acknowledge that it’s a common experience. Here are four tips to help you cut through the haze:
1. Be Friendly to Yourself
Brain fog can happen to anyone, and it’s not a personal failure or a sign that you’re not trying hard enough. It’s often simply a sign that you’re tired, stressed, or overloaded. Remember that brain fog is usually temporary, and it’s okay to slow down, delegate tasks, or ask for help if you need it.
2. Create Routines
Reduce decision-making fatigue by having a defined rhythm to your day. A predictable structure can decrease your working memory and help you stay focused. Knowing what’s next can prevent your brain from constantly asking, "What do I do today?" Create a morning and evening routine, and even simple tasks like laying out clothes or preparing breakfast in advance can free up your thoughts from constant decisions.
3. Take Breaks
It’s easy to fill your diary with back-to-back commitments without leaving any breathing space. However, constantly jumping from one task to another can prevent your brain from resetting, making brain fog more likely. Find short breaks between activities, even just 5-10 minutes, to stretch, drink something, step outside, or sit quietly. Think of these breaks like mental buffers, giving your mind the opportunity to process what you’ve just done, let go of stress, and prepare for what’s next.
4. Use Calendars and Reminders
Trying to keep every appointment, task, and memory in your head can quickly lead to mental clutter and forgetfulness. Leave the remembering to your calendars and reminders, and free up mental space. Plan recurring tasks so that they’re automated, and set weekly reminders for invoices and tasks. This way, you won’t be constantly thinking, "What do I have to remember next?"
SWANS Acronym
In addition to these practical daily strategies, using the SWANS acronym can support brain health and help you focus. Each letter stands for an important habit that can help delete mental fog and make your thoughts clearer:
- Sleep: Sleep is not negotiable – it gives your brain time to rest and consolidate memories. Aim for 7-9 hours of sleep per night.
- Water: Our body is about 60% water, and even mild dehydration can lead to feelings of disorientation. Keep water nearby and drink it regularly.
- Activity: When you move your body, blood flow and oxygen are strengthened in the brain, helping you think more clearly. Try to take short walks, jog, or stretch regularly.
- Nutrition: Fuel your brain with whole foods rather than processed ones. Choline is a nutrient important for brain health, and foods rich in eggs, fish, and nuts can support concentration and focus.
- Stress: Chronic stress floods the body with cortisol, a hormone that regulates your body’s response to stress, and can cloud your thinking. Find ways to reduce stress through breathing exercises, mindfulness, and hobbies.
