Mental Fatigue: What It Is & 17 Tips to Overcome It

What Is Mental Fatigue?

Just like the body can become physically fatigued after intense exercise, rigorous mental exhaustion and stress can cause mental fatigue. This occurs when you’re persistently overwhelmed without time for adequate rest and restoration, which leads to cognitive fatigue. You may find it difficult to problem-solve, focus on specific tasks, or make executive decisions. Likewise, you might struggle with the pervasive feeling that your brain is exhausted or overworked.

Fatigue & Brain Fog

Brain fog can be a side effect of mental fatigue. The term “brain fog” refers to a general state of confusion and forgetfulness. Like mental fatigue, it often results from high levels of stress, working too much, and a lack of sleep.² However, brain fog may also emerge from other medical causes, such as pregnancy, cancer, diabetes, dehydration, and autoimmune disorders.

Some people use the terms mental fatigue and brain fog interchangeably. It may be more helpful to recognize that brain fog or a tired brain often coincides with mental fatigue. However, mental fatigue is a cluster of psychological and physical symptoms associated with feeling mentally exhausted.

Mental Fatigue vs. Mental Burnout

Mental fatigue can be temporary and situational. For example, a college student often feels depleted and completely drained 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, and isolation. In addition, it may coincide with worsening depression, anxiety, or substance use disorder symptoms.³

Mental fatigue can be a precursor to mental burnout. If you don’t take care of your exhaustion, you might begin to feel helpless and discouraged; these emotions are associated with burnout.

Mental Fatigue Symptoms

It’s important to recognize the symptoms of mental fatigue. Identifying these signs early on can help you intervene before things get worse.

Common mental fatigue symptoms include:

• Persistently feeling tired or emotionally “drained”
• A lack of motivation to complete daily tasks
• Feeling like you can’t think straight or clearly
• Difficulties with concentration
• Challenges with decision-making
• Feeling like you’re in a funk

17 Tips to Reduce Mental Fatigue

Mental fatigue may not be completely unavoidable, but you can take proactive steps to reduce its impact on your well-being. It can be reassuring to remember that 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 When Your Energy Is Highest

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 thing. If you’re more of an afternoon or evening person, take care of the easier things before tackling more complex tasks. This will help to increase your mental energy.

2. Write Tasks Down

Write down important tasks, appointments, or scheduling needs and make sure 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 that 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 5-minute break. After four intervals, take a more extended 20-30 minute break.

4. Practice Meditation

Commit to devoting at least 5-10 minutes each day to meditation. You can either do this on your own by simply closing your eyes and taking several deep breaths, building a breathwork practice. Or, you can opt to listen to a guided visualization focused on a specific topic like stress reduction, gratitude, or self-esteem.

5. Prioritize Sleep

Sleep deprivation can exacerbate mental fatigue and brain fog, affecting everything from your productivity to your energy levels to your mood. The average adult needs approximately 7-9 hours of sleep each night.⁴ As much as possible, aim to get enough quality sleep.

6. Avoid or Limit Time Suckers

It can be tempting to scroll through social media or watch another episode of your favorite show, but be mindful of these passive activities. You may find it much more re-charging to engage in meaningful hobbies that creatively challenge your brain and cultivate passion.

7. Stay Hydrated

Dehydration can deteriorate your energy and lead to cognitive fatigue. While everyone is different, most people need at least 8-10 cups of water on even a low-energy day. The intake increases in high temperatures and if you are very active. If you feel thirsty, your body is already signaling that it’s dehydrated.⁵

8. Reduce Excessive Decisions

Try to limit having to make many decisions around the same time, and avoid the risk of decision fatigue. Instead, block out time when you need to respond to emails or calls. And once you make a decision, try to 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. By taking care of your physical well-being, you may feel sharper and more energized throughout the day. This can reduce the effects of mental fatigue.

11. Consider Power Naps

A 10-30 minute nap can help you feel recharged on especially busy days. Be sure to set a timer before you close your eyes; sleeping for too long during the day can disrupt your 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. Even committing to one task a day or week will improve your home or workspace.

13. Avoid or Eliminate Mood-Altering Substances

Caffeine, alcohol, and nicotine may all feel like welcome distractions when you’re 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 people isolate themselves from loved ones when they feel stressed, but this behavior can backfire. The next time you feel overwhelmed, call or meet up with a friend. Such connections can be profoundly healing.

15. Let Go of Perfectionism

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

16. Remember the Big Picture

It can be easy to lose yourself in the daily minutiae of life, but only focusing on “the grind” can be overwhelming. Instead, try to stay grounded by remembering your most important priorities. List them if needed, and revisit that list 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, it 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.

Final Thoughts

If you’re currently in the trenches of mental fatigue, finding the motivation to change your situation may seem downright daunting. However, even tiny habit changes can help you feel better. Remember to seek support and ask for help when you need it. Things can improve, and you can come out of this!