You ever see someone’s lips moving but barely pick up on what they are saying? Maybe you’ve had to re-read the same page 4 times because the information is just not sticking. If this is you, then you have probably experienced brain fog and chances are you didn’t know what to make of it nor how to deal with it. Well, that ends here.

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Brain fog can be characterised by prolonged forgetfulness, lasting confusion and a shortened attention span. If you feel like your brain has been performing at a lower than normal rate for a significant amount of days, chances are you are experiencing some degree of brain fog. 

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Symptoms include:

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• Struggle focusing for prolonged periods of time
• Difficulty following conversation
• Trouble recalling basic information
• Lessened ability to multitask
• Regular absent mindedness
• Decrease in self-awareness
• Low energy and tiredness
• Emotional detachment

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You might be thinking you experience this every other day and still manage to fare well against the world, however when left unchecked it is quite easy for your brain fog to take on a snowball effect and develop into a more serious illness like mood disorder, depression or anxiety. This is because brain fog is often the result of bad lifestyle choices and habits that only make things worse the longer they persist. 

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Maybe you have been getting only three to four hours of sleep a day, maybe you might be nutrient deficient because you are barely eating, or you could be stressed out over deadlines and have neglected your physical health. Whichever the cause is, it can have destructive effects on your life both in the short and long term.

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Common causes of brain fog:

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• Lack of sleep
• Depression
• Poor and unbalanced diet
• Lack of exercise
• Unattended chronic health conditions
• Over dependence on medication
• Increased and prolonged stress

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Imagine you were an employee of the month for three months straight, but all of a sudden your life is thrown into jeopardy because you are having problems with your work visa. Sure, you are able to resolve the issue whilst going on with your life, but if the stressful thoughts that may come from this issue are not handled properly, you may begin to slip on your work output, be less attentive during interactions with loved ones, and might even do a bad job at resolving the problem at hand. 

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Brain fog is not something to brush under the rug, but it’s not something that requires 100 hours of therapy to get over either. If you can practice some of these key things whenever you feel the scatterbrain dawning over you, you will maintain a good mental space for years to come.

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Minimize Multitasking. Trying to focus on two things that require conscious effort can be draining, especially if you are already running on empty. It’s in your best interest to focus on one thing at a time in order to use your mental energy more efficiently.

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Prioritise sleep. Not only is sleep necessary for bodily repairs after a taxing day, it is also one of the few times the body gets a chance to detox all the toxins that contribute to brain fog. 7-9 hours is the recommended amount for everyone. If you want to make it easier to achieve try getting into bed at a routine time and minimising screen time the closer you get to bed time.

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Let the mind wander. It’s not healthy to constantly be taking in mountains of information and content all day long. It’s actually a huge contributor to brain fog as you are likely to be overstimulated. Instead, try find an hour or two when you can just detach from everything and be free to juggle your own thoughts without interruption. That might mean going on walks, doodling for fun or even just meditating. Anything that will open up space in your mind and help ground your thoughts.

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Eat better. It’s not the easiest to eat healthy, especially in this economy, however that does not mean it is okay to go back and forth between McDonalds and KFC. Where you can, try to fit in at least one healthy meal with a couple vegetables and maybe even a fruit somewhere along the way. You may not think much of it in the beginning but even just one balanced meal a day can go a long way to building a strong, resilient brain and mind.

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Get out of your head. One thing many people fail to appreciate about their friends is the amount of release and escape they are able to offer. When in the company of someone we trust and appreciate, we are able to get out of our heads and engage in shared discussions that allow us to just listen to another voice or offload baggage that has been weighing heavily on us. The more you make time for friends and family, the more likely you are to feel lighter and more mentally capable.

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Move your body. You don’t have to go rock climbing, but do something that requires you to get active and gets your blood pumping. When we engage in intense physical activity, our bodies release these chemicals and hormones that make us feel more alive and ultimately more capable. Following your active session you are likely to feel more energised and mentally clear. 

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It might not sound  easy, but trust me, if you start with incorporating even one of these, you'll see your performance drastically change and a huge increase in your mental clarity. Try give it a shot and watch as you work at your best. 

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