How to Overcome Mental Fatigue

What Is Mental Fatigue?

Mental fatigue frequently stems from rigorous mental exhaustion and stress.¹ Individuals may feel exhausted when being persistently overwhelmed by stressors without time for adequate rest and restoration. Some may struggle with problem-solving, focusing on specific tasks, or making executive decisions. 

Fatigue & Brain Fog

Brain fog refers to a general state of confusion and forgetfulness that can be a symptom of mental fatigue. Brain fog often results from stress, working too much, and a lack of sleep. However, symptoms can also occur due to pregnancy, cancer, diabetes, dehydration, and autoimmune disorders.²

Mental Fatigue Vs. Mental Burnout

Mental fatigue can be temporary and situational. For example, students may experience exhaustion after finals week. Or, an accountant might experience mental fatigue during tax season. Usually, relief occurs after the identified stressor passes.

Mental burnout, on the other hand, tends to be more insidious, chronic, and damaging. Burnout can result in extreme apathy, pessimism, isolation, depression, anxiety, or substance use disorders.³ However, mental fatigue can be a precursor to burnout, as unaddressed symptoms can leave individuals feeling helpless and discouraged.

Mental Fatigue Symptoms

The symptoms of mental fatigue can vary slightly depending on the person, but many report feeling completely exhausted, emotionally drained, and stuck in life. Identifying these early warning signs can alert individuals to seek support before things worsen.

Common mental fatigue symptoms include:

• Persistently feeling tired 
• A lack of motivation to complete daily tasks
• Struggling to think straight or clearly
• Difficulties with concentration
• Challenges with decision-making
• Feeling in a funk

17 Tips to Reduce Mental Fatigue

Mental fatigue may not be completely unavoidable, but you can take proactive steps to reduce the impact on your well-being. Remember, even small steps can make a significant difference in improving how you feel.

Here are 17 tips to reduce mental fatigue:

1. Prioritize Important Tasks

Chances are, you have some insight into when you are “at your best.” So, if you’re a morning person, aim to stack meetings and important obligations first. If you’re more of an afternoon or evening person, take care of the easier things before tackling more complex tasks. Doing so will help increase your mental energy.

2. Write Tasks Down

Write down important tasks, appointments, or scheduling needs. Ensure they are in an accessible location. Doing so reduces the need to “remember” all those activities and dates.

3. Take Regular Breaks Throughout the Day

“Powering through” may seem optimal, but research shows most people perform better when they build breaks into their schedule. We all need time to recharge. Consider trying the Pomodoro technique, where you set a 25-minute timer and then take a five-minute break. After four intervals, take a more extended 20-30 minute break.

4. Practice Meditation

Commit to devoting at least five to 10 minutes each day to meditation. You can do this by simply closing your eyes and taking several deep breaths, building a breathwork practice. Or, you can listen to a guided visualization focused on a specific topic like stress reduction, practicing gratitude, or self-esteem.

5. Prioritize Sleep

Sleep deprivation can exacerbate mental fatigue and brain fog, affecting everything from productivity to energy levels to mood. The average adult needs approximately seven to nine hours of sleep each night.⁴

6. Avoid or Limit Time Suckers

Scrolling through social media or watching another episode of your favorite show can be tempting, but be mindful of these passive activities. Engaging in hobbies that challenge your brain and cultivate passion can provide the mental energy boost you crave.

7. Stay Hydrated

Dehydration can deteriorate your energy and lead to cognitive fatigue. While everyone is different, most need at least eight to 10 daily cups of water. The intake increases in high temperatures and with increased physical activity. If you feel thirsty, your body is already signaling that it’s dehydrated.⁵

8. Reduce Excessive Decisions

Limit the amount of decisions you must make at one time to avoid the risk of decision fatigue. Instead, block out time when you need to respond to emails or calls. Once you make a decision, stick with it! Ruminating can often exacerbate unnecessary stress.

9. Limit Distractions When Working

Put your phone on silent or in another room. Set boundaries for when you will log into social media or play games. Consider putting a sign on your door to let coworkers know when you are working and unavailable.

10. Stay Physically Active

The mind and body are inherently connected. Taking care of your physical well-being may help you feel mentally sharper and more energized throughout the day. Staying active can reduce the effects of mental fatigue.

11. Consider Power Naps

A 10-30 minute nap can help you feel recharged, especially on busy days. Set a timer before you close your eyes because sleeping too long during the day can disrupt nighttime sleep quality.

12. Reduce Clutter

Clutter can trigger cortisol, making you feel even more stressed, anxious, and fatigued.⁶ Set goals for tidying up your home and eliminating this build-up. Committing to one daily or weekly task will improve your home or workspace, ultimately reducing mental fatigue.

13. Avoid or Eliminate Mood-Altering Substances

Caffeine, alcohol, and nicotine may feel like welcome distractions when tired or overwhelmed, but the effects are short-lived. Furthermore, as your body develops more tolerance to them, you’re more apt to experience other unpleasant side effects or consequences.

14. Stay Connected

Many isolate themselves from loved ones when stressed, but this behavior can backfire. Call or meet up with a friend the next time you feel overwhelmed. Such connections can be profoundly healing.

15. Let Go of Perfectionism

You may struggle with perfectionism if you constantly put too many tasks on your plate. Unfortunately, this pattern only perpetuates exhaustion and a compromised sense of self-worth. Instead, simply focus on being good enough and making a genuine effort to accept the rest.

16. Remember the Big Picture

Losing yourself in the daily minutiae of life can be easy, but only focusing on “the grind” can be overwhelming. Stay grounded by remembering your most important priorities. List and revisit them as often as possible. Make your work-life balance a priority.

17. Seek Therapy

Mental fatigue may be an underlying symptom of other mental health conditions. If left untreated, this exhaustion can seriously impair the quality of your life. Working with a therapist can help you strengthen your insight and develop better tools for managing your triggers. You can find a therapist through a free online therapist directory.