Brain fog. A term that many of us don’t even know exists, yet it takes place within us. Ever opened Google and completely forgot what you were about to search for? Or maybe you were in the middle of a conversation and couldn’t find the right word at that moment. This is brain fog. It’s a hazy feeling that turns your brain into a 90’s internet working in slow motion. It’s a real issue that affects many people, but we don’t always recognize it. I sometimes suffer from it and wanted to learn more about it, so I gathered information from various sources and want to share it with you. Let’s dive into what it is, why it happens, and how you can clear it.
What is Brain Fog?
Brain fog is not really a clinical term, but we can describe it as a range of symptoms that many of us experience at some point in our lives. For example: reduced cognition, difficulty thinking, not being able to concentrate properly, or short-term memory loss. Think of a time when you were with your friends having a conversation, and you thought of something you wanted to share, but the words were just out of reach. You were unable to think of the process to articulate those words and say them. Or think about attempting to recall a piece of information you just had in your mind a few seconds ago. Our brains are susceptible to fog, and it’s crucial to understand why.
Causes of Brain Fog
Circadian Rhythm Disruptions: We all have a fixed time when we need to hit the bed and a time when to wake up. Our bodies follow natural cycles that tell us when to sleep and wake up. These cycles can get messed up if we stay up too late or spend too much time looking at phone screens. This can cause a build-up of a chemical in the brain that makes us feel sleepy and foggy.
Dehydration: Sometimes when you are working too much or you haven’t sipped water for hours, it can have a draining effect on your mind. Even if you’re just a little dehydrated, it can make it hard to think clearly. We often don’t notice we’re dehydrated until we’ve lost a lot of water. Try keeping a water bottle with you to stay hydrated.
Sedentariness: I always thought of myself as a creative person. But then I started doing a desk job. It required me to sit for hours and work. I wasn’t able to brainstorm well and come up with good ideas; I always had mental clutter. At that time, I wasn’t realizing what the problem was. Sitting for long periods is not good for you. They say, “sitting is the new smoking.” If you have a desk job, try taking periodic breaks to move and walk around. If possible, take the break without distractions like leaving your phone on the desk. If you take it with you, keep it in your pocket and don’t open it. It’s just you time.
Stress: Are you stressed? You have work. How will stressful thoughts allow you to focus? The thoughts are battling with the task you want to do, preventing you from thinking clearly. Stress is the easiest way to get brain fog. If you can identify the stressors and plan to minimize them, practicing mindfulness can help. You’ll manage stress and fight the brain fog.
How Does it Really Feel?
Imagine that you feel hungover, but you did not have a drop of alcohol. One moment, you’re chatting with friends, and the next, you can’t remember the point or words of your story. You proofread a text three times and still find typos. You just wanted to share a funny story, but in that second, you forgot it. You might even lose your train of thought mid-sentence. For many, this is the daily reality of living with brain fog. Even the simplest tasks become monumental challenges.
Expert Tips to Combat Brain Fog
- Consistent Sleep Schedule: Go to bed and wake up at the same time every day. A bedtime routine can signal to your brain that it’s time to wind down. Try to get sunlight as soon as you wake up (tip from Dr. Huberman).
- Blue Light Blockers: Don’t use your phone before you sleep. You will waste too much time on it.
- Bright Light Therapy: Ensure you get plenty of natural light during the day, especially in the morning.
- Drink Water Regularly: Keep a water bottle with you at all times.
- Limit Diuretics: Reduce caffeine and alcohol intake. If possible, drink water instead.
- Periodic Breaks: Set reminders to stand up and move around every hour.
- Exercise: Do some squats or push-ups. These can be done anywhere, even in your formal outfit at the office.
- Deep Breathing: Practice deep breathing exercises. Do one proper deep breath if you can. Just one.
- Identify Stressors: Think about what is triggering you. What makes you stressed? Instantly remind yourself that these stressors are the reason you have brain fog. More brain fog equals less productivity.
- Learn a New Word.
- Clean Your Space: When you wake up, make your bed. Whatever you see, if it’s doable, clean it and declutter everything.
- Daily Gratitude Practices: Spend a few minutes each day writing down what you’re grateful for.
And remember, be patient with yourself and others experiencing brain fog. These are just some tips I use when I go through brain fog. Many of us are experiencing it, and this term is becoming more and more known to the world. Maybe we’ll find new ways to fix it. But the tips I shared can be seen as timeless. Practice them. Do not rush.