If you are finding it more and more difficult to remember things, focus, or make decisions about even simple things in your life, it’s not necessarily because you’re getting old. Think about what you require of your brain every single day!
There are ways to work on brain health, in the same way we exercise to keep our bodies strong. And some of these ways work on the body and brain at the same time.
When it comes to physical health, most of us know WHAT to do, but the difficult part is often HOW to do it when life gets in our way. The same way with mental health. We either ignore what’s right in front of us, find excuses, or blame life circumstances.
I’m ready to take responsibility for my brain health – are you?
Forgot Where You Put Your…?
Eight out of ten times, I forget my phone when I’m heading out the door.
I find myself in the kitchen, struggling to remember why I went out there. Or I’m staring into the refrigerator, not knowing why I opened it in the first place.
I’m sure many people can relate to this and the intense frustration that comes with it. I can’t help but think, “Isn’t this happening more and more often?”, “Maybe I’m getting Alzheimer’s?”
An unsettling feeling has been added to my frustration lately. A sense that age finally caught up with me and that I’m staring into an abyss of rapid mental decline.
Today, I’m forgetting my phone and where I put my keys. Who knows when I’ll forget to turn off the stove before l leave the house?
Old phones – they may be outdated, but they’ are’re still working
Brain Fog and Decision Fatigue
Mental confusion, where we tend to forget things and struggle to focus, is what we call brain fog.
In today’s fast-paced, technology-driven world, we constantly switch between tasks, face distractions and interruptions, make fast decisions, and process an overwhelming amount of information – all of which overload our brains.
So, how do we keep going when our brain feels exhausted, but the day isn’t over yet?
We multitask and push through, fueled by willpower, coffee, and the fear of falling behind. We forget that willpower is a limited resource that weakens throughout the day. And coffee only adds to our anxiety.
Coffee and willpower will get us far – but at what cost?
At the end of the day, we often feel paralyzed, unable to make even the simplest decisions, like what to make for dinner.
Making too many choices in a day leads to mental exhaustion, known as decision fatigue.
Scrolling the Day Away
Later in the evening, we scroll through the same list of movies on Netflix as the night before, unable to decide on a movie to watch. Scrolling on Netflix and social media keeps us in a mindless, repetitive loop without any real purpose or outcome.
Like a hamster in a hamster wheel.
Instead of true downtime, we subconsciously make small decisions – what to like, what to comment on, and when to stop scrolling. A constant flow of fast-changing information that the brain has to process leaves it drained and overstimulated.
And what do we do the next day when our thoughts have been rummaging in our minds all night, keeping us from a good night’s sleep?
We press the repeat button.
What Does Science Say?
Brain fog and decision fatigue are both linked to the brain’s prefrontal cortex. This part of the brain is responsible for planning, attention, and problem-solving. When we overwork our brains, we exhaust our prefrontal cortex and reduce our mental alertness.
Our adrenal glands release a hormone called cortisol to help our body manage stress. This hormone plays a role in various body functions such as brain function, metabolism, and immune response. The body releases cortisol as a short-term protective response. However, when cortisol levels stay elevated for too long, they harm cognitive function and cause brain fog.
As an “added value,” high levels of cortisol can also lead to weight gain, especially around the face and abdomen, thinning skin, flushed face, muscle weakness, and severe fatigue.
Age and Mental Decline – Myth or Reality?
In midlife, we start to connect our presumptive cognitive decline with the fact that we’re getting older. While some functions decline over time, we forget that our brain isn’t designed for the constant output we demand from it. The belief that our brain is doomed to deteriorate as we age – and that we have no control – is simply not true. In reality, science tells us that the brain is incredibly adaptable and can continue to grow, strengthen, and even rewire itself well past middle age.
You are as old as the risks you take. In many ways, aging is not the process of growing old, but rather the slow death of becoming overly protective, scared, and worried about loosing what you have. Youth is found in the energy of going for it, taking the risk, and trusting that you’ll figure it out along the way. – James Clear
What Happens to the Brain as We Age?
While some cognitive changes do happen with age, others improve or remain stable:
- Processing Speed Slows Down: Like an old computer, we may take a little longer to absorb new information or recall certain details.
- Working Memory Capacity Decreases: Managing multiple pieces of information at once can get tougher.
- Multitasking Becomes Harder: Switching between tasks takes more effort.
Processing speed slows down with age, but with persistence, we will get there
However, there are lots of things to feel joyous about:
- Emotional Regulation Improves: Often, we’re less reactive and manage stress better with age.
- Pattern Recognition Strengthens: Life experience makes the brain better at seeing big-picture solutions and making intuitive leaps.
- Wisdom and Decision-Making Deepen: Older adults often outperform younger generations in complex problem-solving that requires context and life experience.
Boosting Brainpower
It seems that our brain naturally shifts its focus to different aspects of our existence as we enter a new phase of our lives. Not to harm us but for the sake of our well-being. Our minds (and bodies) are trying to tell us that it’s time to take a break from the multitasking, the pushing through, the stress, and doom scrolling.
The reason why aging doesn’t necessarily mean decline is called neuroplasticity – the brain’s ability to rewire itself by forming new neural connections throughout life. This means that the brain can change and adjust based on how we (choose to) use it.
Studies show that exercise, learning new skills, staying socially engaged, and managing stress can actually increase gray matter in the brain and improve cognitive function. Some research even suggests that older adults who challenge themselves mentally and physically develop new neural pathways that compensate for areas of decline.
WHAT to Do About Brain Fog?
If we want to fight brain fog, decision fatigue, and cognitive slowdown, we can follow these science-backed strategies:
- Stay Mentally Active – Engage in activities that challenge the brain, like learning a new skill. This stimulates brain plasticity and keeps neurons firing.
- Exercise Regularly – Physical activity boosts blood flow to the brain, reducing the risk of cognitive decline.
Learning new things is always hard – it’s not an age thing!
- Prioritize Sleep – Deep sleep is when the brain cleans out toxins and strengthens connections. Poor sleep accelerates memory problems and mental fatigue.
- Eat Brain-Healthy Foods – Omega-3s, antioxidants, and whole foods support brain health and reduce inflammation.
Maybe a beautiful, fresh, and brain–healthy bowl of fruit instead of a sugary candy?
- Stay Social – Regular social interaction protects against dementia and mental decline. Engaging in conversations is like a workout for the brain.
- Manage Stress – Chronic stress shrinks the brain’s memory center, hippocampus. Mindfulness and deep breathing help protect against stress.
Close your eyes, breathe, and be mindful for a few minutes – your brain will thank you!
HOW to Deal with Brain Fog!
We tell ourselves that we don’t have the time, but what we mean is that we don’t have the energy. It sounds simple enough – exercise, read a book, eat healthy, sleep – but the last thing we want to do when we’re physically and mentally exhausted is exercise or learn something new.
When we feel overwhelmed by choices at the end of the day, we order take-out. So much for brain-healthy food.
Read more – maybe a cookbook about healthy food
Finally, our addiction to scrolling through social media sabotages our sleep, keeping our brains running on a hamster wheel all night.
Energy becomes the currency of life, and time is how we make room to fill energy into ourselves and energy into our lives. It doesn’t take as much time as you think. You are just trapped in time. – Pedram Shojai
How do we get unstuck from what’s not benefiting our body and mind? Unstuck from what only consumes our time but holds no true value or purpose. Where do we start making room to fill energy into ourselves? We need to start with one single thing, for the shortest amount of time, and it can spread like ripples in water.
Piecing Brain Health Together
Avoiding brain fog and decision fatigue can be like completing a thousand-piece puzzle. When put together, we see majestic snow-covered mountains – representing exercise, a golden meadow filled with colorful wildflowers – symbolizing healthy food, a charming village – reflecting our social life, and blue skies above – signifying mindfulness.
Looking at all the pieces spread out in front of us can be overwhelming, but we’ve taken the first step. We randomly start putting pieces together, and soon discover that it makes sense to start building the frame. We want to see results fast, so often, we ignore how important the framework is – get enough sleep!
Seeing all the pieces in front of us can be overwhelming – but now we have taken the first step!
Then we discover the different patterns and decide to focus on one area at a time – starting with a few mindful moments. Soon after, we’ll add pieces to other areas of the puzzle – like healthy food and exercise.
It’s important to remember that we can’t get everything done at once – one piece at a time.
Some parts can be trickier than others – so, don’t expect to run a marathon right away.
At times, we feel like we’re not advancing fast enough, and we end up giving up. And that’s okay. Nothing is lost. We can come back any time and start adding pieces to the puzzle again.
However, be aware that the longer we leave the puzzle unfinished, the more it will linger in our minds.
When we finish one puzzle, we will be ready for the next. We are overcoming brain fog, decision fatigue, and cultivating brain health in general, one piece at a time.
Interesting Reads
Successful Aging: A Neuroscientist Explores the Power and Potential of Our Lives, by Daniel J. Levitin – On maintaining cognitive vitality in later life through lifestyle choices, lifelong learning, and mental resilience.
Atomic Habits by James Clear – A guide on how to build good habits and break bad ones.
The Urban Monk by Doctor of Oriental Medicine Pedram Shojai – eastern wisdom and modern hacks to stop time and find success, happiness, and peace.
Get Back on Track: 5 Evening Habits to Wake Up Focused, Recharged, and in Control. The Mel Robbins Podcast, episode 270.
Healthline: Understanding Decision Fatigue – Explores how making too many decisions can drain mental energy and lead to poor choices.
The TEDx Vienna Magazine: The Impact of Cognitive Overload and Decision Fatigue on Our Mental Health – Examines how excessive information and choices contribute to mental exhaustion and stress.
The Guardian: Why the modern world is bad for your brain – Discusses how constant digital stimulation and multitasking impair focus, memory, and mental well-being.
Read More
If you’re interested in reading about our travels around the US and beyond, check out the Travel Journal. Or take a look at the Midlife Journal if you’re trying to navigate the highs and lows of midlife – like me.
In Midlife Matters, you can find inspiration on how to do a Life Audit to get more clarity on your true goals and aspirations.