We make many decisions throughout the day. From what to wear, to what tasks to cross off our to-do lists, it can feel like our brain is in constant “decision-making mode.” It’s not a surprise that this can lead to feeling exhausted, anxious and overwhelmed. So, today, we want to talk about decision fatigue and offer some tips to help manage these feelings.
What is Decision Fatigue?
Decision fatigue is the mental exhaustion and reduced ability to make decisions after being faced with excessive choices or decisions. When faced with making a variety of choices, whether big or small, our minds can become stuck.
“The more decisions a person makes over the course of a day, the more physically, mentally and emotionally depleted they become.” –Cleveland Clinic
Decision fatigue can be caused by different factors. Some might include:
- Making too many decisions in a day
- Complex decisions that involve extensive emotional or mental effort
- High pressure environments
- Multitasking
- Masking or overanalyzing, which is common for neurodivergent individuals
Some common signs of decision fatigue might be:
- Avoiding or procrastinating decisions
- Feeling overwhelmed by small choices
- Making impulsive or random choices
- Brain fog, irritability, or burnout-like symptoms
- Mentally checking out and letting others decide everything
Tips to Help
Create routines
Having set routines can help remove the pressure of constantly needing to make decisions. You can create options for repeated choices like food, or outfits by having designated days for certain meals or specific clothing. For example, Taco Tuesday and blue shirt Wednesday. This way, you know what to expect for these days, which removes having to think about small tasks that can start to feel overwhelming.
Reduce daily decisions
Plan your outfits, meals, or schedule in batches the night before or weekly to stay organized. Taking just a little time to prepare in advance can save you hours throughout your week. Meal prepping allows you to enjoy healthy, home-cooked meals without the daily hassle of cooking. You can plan your grocery list and shop once a week, making it easier to manage your decision making.
When it comes to scheduling, batching your tasks can help you stay focused and productive. Set aside some time each week to map out meetings, deadlines, and personal commitments so you can approach each day with clarity and purpose.
Use apps or visual aids
Use tools like checklists, flowcharts, or apps to lighten your mental load. When your mind feels cluttered with tasks and ideas, these resources can help you organize your thoughts. Visual aids like flowcharts can clarify complex processes, while checklists ensure you don’t miss any steps. Apps like Trello offer customizable platforms to manage projects and track progress seamlessly.
Don’t underestimate the power of simple sticky notes! They can serve as quick reminders or brainstorming tools.
Take mental breaks
It’s important to give your mind and body a rest. Remember that every decision you make adds to your exhaustion. Give yourself a break by incorporating the following into your day:
- Step away from screens
- Move your body, even for 10-15 minutes
- Use a fidget item, or do a simple task like folding laundry to distract your brain
When you begin to feel avoidant, overwhelmed, or indecisive, take a moment to pause. Allow yourself the space to breathe and reset. Our minds sometimes become overwhelmed with information and tasks, making it difficult to think clearly or make decisions. By taking a step back, you can recharge your mental battery and approach challenges with a fresh perspective.
Remember these strategies if you’re feeling decision fatigue, and soon you’ll likely feel less overwhelmed.
