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Are you dealing with brain fog? Here's how to fix it

2025-09-15 08:11:00, Shëndeti CNA

When life gets busy and stress levels rise, it's not uncommon to walk into a room and forget why you went there, lose your train of thought mid-sentence, or have difficulty staying focused on simple tasks.

Especially after the weekend, it can be difficult to get back to work or study.

This mental clouding is often called brain fog and, while not a medical condition in itself, refers to a collection of cognitive symptoms, such as difficulty concentrating, forgetfulness, and mental slowness.

Common causes of it can include menopause or perimenopause, but it can also happen when you have a lot on your mind.

Morning Live physician and expert Dr. Tharaka has these four tips and a special acronym to help overcome the fog.

1. Be kind to yourself.

Brain fog can happen to anyone and is not a personal failing or a sign that you are not coping.

Often, it's simply your brain's way of saying it's tired, stressed, or overwhelmed.

Remind yourself that brain fog is usually temporary and it's okay to slow down, delegate tasks, or ask for help when you need it.

If you are concerned, you should contact your family doctor.

2. Create routines

Reduce decision fatigue by having a set rhythm to your days - a predictable structure can ease the pressure on your working memory.

Knowing what's going to happen next stops your brain from constantly asking, "What am I going to do today?"

It's worth creating a morning and evening routine and even something as simple as laying out your clothes or preparing breakfast in advance frees your mind from constant decision-making.

3. Take a vacation.

It's easy to fill your diary with consecutive commitments—meetings, social events, daily chores—without leaving any room to breathe.

But constantly jumping from one thing to the next can leave your brain without time to reset, making brain fog more likely.

Try to intentionally schedule short breaks between activities, even just 5-10 minutes to stretch, have a drink, go outside, or sit quietly.

Think of these fire breaks as mental breaks: they give your mind a chance to process what you just did, release any remaining stress, and prepare for what comes next.

4. Use calendars and reminders

Trying to keep every appointment, task, and reminder in your mind can quickly lead to mental clutter and forgetfulness.

Let technology do the remembering for you - use calendars and reminders to free up mental space.

Set recurring tasks so they happen automatically - for example, mark lunch on your agenda every day or set weekly reminders for bills and chores.

This means you're not constantly thinking, "What do I need to remember next?"/ CNA