Decision Fatigue: Definition, Examples, & How to Deal With It

What Is Decision Fatigue?

Decision fatigue refers to feeling depleted after making too many decisions.^1,2 Cognition often becomes impaired due to mental exhaustion as individuals struggle to cope with the various possible outcomes of their decisions. People may have trouble making decisions for many reasons, but caregivers are highly susceptible to experiencing this form of fatigue.¹

Is Decision Fatigue Real?

While not a diagnosable mental health condition, decision fatigue is a real phenomenon for many individuals. Decision fatigue primarily impacts cognitive executive functioning, thus impairing the ability to be thoughtful or intentional when approaching difficult situations.

Decision Fatigue Symptoms

Decision fatigue is often a short-term experience. However, symptoms can impact functioning for an extended period, sometimes manifesting as procrastination, emotional overwhelm, and anxiety. Decision overload can leave individuals stuck in a “haze” or zoned out, with many reporting a lack of motivation or willpower.

Symptoms of decision fatigue may include:

• Feeling emotionally drained: Making important and impactful decisions can be emotionally taxing and deplete energy.
• Procrastination or avoiding decisions: A quick way to protect yourself from having to make more decisions is to delay or avoid them altogether.
• Brain fog: Making decisions requires mental energy, meaning too many can leave you feeling hazy and “foggy.”
• Irritability: Feeling mentally depleted reduces resilience to stress, meaning you may be more emotionally reactive when experiencing decision overload.
• Physical symptoms: Sometimes, decision fatigue can cause somatic symptoms, such as headaches, eye twitching, nausea, or stomach discomfort.

Decision Fatigue Examples

People only have so much mental energy before decision fatigue can take hold. Generally, symptoms develop after making successive high-risk choices, as such actions require substantial cognitive effort. For example, people may struggle to make relationship-based decisions when facing conflict. Other times, they may feel paralyzed when determining how to handle specific work assignments or requests.

Examples of everyday decision fatigue include:

Decision Fatigue at Work

Decision fatigue at work can affect small and monumental choices. For example, someone may struggle to choose which coffee creamer to restock or what to title a document. Big things could include procrastinating on determining a timeline for a major project or communicating vacation request dates to superiors.

Decision Fatigue in Relationships

Being in a relationship means accounting for the feelings and inputs of another person. Becoming overwhelmed by choices in these situations can be easy, as you may feel responsible for ensuring the happiness of others. For instance, simply choosing where to eat dinner or divide household chores can be draining. This decision fatigue can manifest as irritability, breakdowns, or withdrawal.

Decision Fatigue at Home

Effectively running a household requires endless choices. Individuals must pick what laundry detergent to buy, where to store clothes, what groceries to buy, and how to tackle to-do lists. The sheer amount of decisions can wear resilience down and increase the likelihood of irritability, withdrawal, and impulsivity.

What Causes Decision Fatigue?

Those facing multiple daily decisions are at the highest risk of decision fatigue, especially if their choices have possible ramifications. Additionally, feeling overwhelmed by choices (i.e., having too many options to pick from) can worsen anxiety.

Risk factors for decision fatigue:

• Stress: Stress depletes emotional and mental bandwidth, thus increasing the risk of decision fatigue.
• Poor mental health: Managing mental health challenges requires substantial mental energy, leaving little left for decision-making.
• Making multiple decisions: Making several decisions simultaneously can be extremely taxing on your brain and mental energy.
• Perfectionism: The added pressure of needing things to be “perfect” can exacerbate the anxiety associated with making choices, sometimes leading to decision fatigue.
• Caregiving roles: Making decisions on behalf of others can cause significant anxiety, and individuals must account for their well-being and futures.

Effects of Decision Fatigue

Experiencing decision fatigue can deplete mental energy, impacting overall well-being and functionality. Individuals may avoid making choices entirely to cope with associated stress and anxiety. In some instances, decision fatigue can also be a precursor for burnout.³

Possible effects of decision fatigue include:

Decision Avoidance

Those experiencing decision fatigue may resort to avoidance behavior. Individuals may feel temporarily relieved, but avoiding decisions does not make them disappear. Avoidance behavior can become problematic by hiding the problems, possibly resulting in worsening consequences.

Impulse Decisions

Decision fatigue can lead to impulsivity, as individuals are too exhausted to stop and consider the consequences of their choices. In turn, they may make hasty decisions that negatively affect various aspects of life, including relationships, work obligations, or financial standing.

Procrastinating

Procrastination is similar to avoidance. In the case of decision fatigue, people may procrastinate due to the anxiety associated with decision-making. This behavior can be especially devastating when facing time-sensitive choices, such as fulfilling medical or parental obligations.

Emotional Dysregulation

Decision fatigue occurs when you feel mentally depleted. In these cases, you likely lack the mental energy to recognize and manage emotional experiences. You may respond to anxiety associated with decisions or difficult situations with increased irritability, breakdowns, or emotional withdrawal.

Poor Concentration & Focus

Sustaining concentration and focus require mental resources, which are in short supply when experiencing decision overload. Individuals are more likely to exhibit difficulties retaining short-term information, make silly mistakes, and struggle to finish tasks.

Worsening Mental Health Symptoms

People with mental health symptoms often see their symptoms worsen alongside decision fatigue. For example, those with anxiety may experience increased restlessness, worries, or stress when making choices.

Relationship Conflicts

Several factors associated with decision fatigue can lead to relationship conflict. Drained mental resources can make communicating feelings and needs challenging. Additionally, problem-solving issues as a team and deciding to move forward can seem impossible. Low cognitive resources can also impair the ability to stay emotionally regulated during conversations, often leading to conflict.

Self-Doubt & Regret

Decision fatigue also impacts the ability to cope and sit with a choice. Revisiting past decisions sets the stage for a habitual pattern of self-doubt, thus increasing the likelihood of regret.

9 Tips for How to Avoid Decision Fatigue

While decision fatigue can be challenging, you can take steps to decrease the likelihood of experiencing symptoms again. Start by delegating decisions, taking breaks, and using mindfulness when overwhelmed. These simple changes can significantly reduce anxiety and stress, helping you feel more capable of finding appropriate solutions.

Below are nine tips on how to overcome decision fatigue:

1. Decrease the Number of Decisions

Lower the frequency of decision-making throughout the day. For example, pick out your work outfits at night to avoid cycling through different options in the morning. You can also consider meal-prepping so you don’t waste mental energy choosing what to eat for dinner.

2. Take Breaks

Giving your mind time to recharge and rest can help you feel less overwhelmed and drained when making decisions. Step outside for air, move your body, meditate, or engage in other relaxing activities. Incorporating these respites throughout your day can improve your ability to think through decisions.

3. Practice Mindfulness

Mindfulness means bringing your full awareness to the current moment to regulate your emotions and advocate for your needs. Mindfulness can help you recognize early signs of decision fatigue so you can address the situation before you shut down.

4. Make Lists

Sometimes, keeping a mental inventory of important decisions can drain your energy. Instead of filling your brain with clutter, write down your problems and possible solutions. This way, you can prioritize or delegate important decisions and avoid stress.

5. Delegate

Sometimes, you have too many tough choices on your plate. Consider delegating specific decisions to reduce feelings of overwhelm or helplessness. For instance, ask your partner to choose what to cook for dinner or where to go for date night. Removing simple choices from your load can make a difference.

6. Ask Others for Their Input

Deciding how to reduce decision fatigue can be daunting, but discussing your options with another person can provide valuable insight and direction. They can also help you come to a decision faster or offer reassurance that you made the right choice.

7. Avoid Last-Minute Decisions

A sense of urgency can add additional pressure when making decisions. Giving yourself the time and space to make an intentional choice can help prevent negative feelings and anxieties associated with decision overload.

8. Prioritize Your Physical Health

Prioritizing your physical health can improve resilience and decision-making skills. A lack of adequate and quality sleep impacts cognitive functioning, especially creativity, flexibility, and revision.⁴ Along with proper sleep, regular exercise can boost depleted capacities and overall mental health.⁵

9. Keep a Routine

Consistent and reliable routines cut or spread out daily decisions. This way, you can recover from and prevent future decision exhaustion. For example, choose your clothes for work the night before or meal prep once weekly to avoid anxiety at mealtime.

When to Seek Professional Help

Therapy can help if you struggle with chronic decision fatigue or experience worsening mental health symptoms. A therapist can help you explore the underlying causes of your issues. You may actually have a mental health condition that would benefit from ongoing care and support. Finding the right therapist can take time, but an online therapist directory is a great resource for locating providers specializing in anxiety, stress, or related symptoms.