Reviewed by Brian St. Pierre, MS, RD
We all make thousands of decisions every day, both big and small.
What should I eat for breakfast? Whether or when to exercise. The first project you should tackle at work. Should I drink more coffee?
It’s only natural that decision fatigue sets in after a while.
Decision fatigue can happen to anyone, but it can be particularly confusing if you’re trying to change old habits and make new (and healthier) choices, but by 10 a.m. you’ve run out of steam. Masu.
Let’s take a closer look at what decision fatigue is, its causes, and how to shake it off so you can continue to make good, intentional choices.
First of all, what is decision fatigue?
Decision fatigue refers to a decline in the quality of decisions made after a long period of decision making. Decision fatigue can also occur when faced with an overwhelming number of choices.
When working toward health goals, the mental fatigue of constant decision-making can hinder your ability to make positive choices, especially in areas like exercise and nutrition. Constantly evaluating your workout schedule, food choices, and other aspects of your lifestyle and routine can lead to decision fatigue.
Signs of decision fatigue
Decision fatigue can manifest itself in many ways. It can last for days, weeks, or even longer.
Here are six common signs you may be experiencing it.
Sign #1: Procrastination and decision avoidance
One of the main signs of decision fatigue is a tendency to procrastinate and avoid making choices. Once decision fatigue sets in, it becomes increasingly difficult to start or finish the decision-making process, which can lead to delays and lack of action.
Sign #2: Impulsivity
On the other hand, decision fatigue can also manifest as impulsivity. In an effort to speed up decision-making and reduce mental strain, we are more likely to rely on impulsive choices and take less thoughtful actions.
Sign #3: Fatigue
Decision fatigue often leads to mental exhaustion. You may feel tired and mentally drained, which can affect your overall cognitive function and energy levels.
Sign #4: Brain Fog
A common symptom of decision fatigue is a feeling of “brain fog.” This mental clouding can interfere with clarity of thought, making it difficult for individuals to concentrate, process information, and make wise choices.
Sign #5: Overwhelmed
As decision fatigue builds up, it can be easy to become overwhelmed with even small choices. Tasks that would normally be manageable may seem difficult, leading to increased stress levels.
Sign #6: Frustration
Decision fatigue can lead to increased irritability and emotional irritability. The mental strain of continuous decision-making can affect an individual’s patience and tolerance, and can lead to reactive emotional responses.
What causes decision fatigue?
A combination of factors can lead to decision fatigue.
Cause #1: You are constantly making decisions.
If you find yourself constantly making numerous decisions throughout the day, from choosing what to wear to deciding on work-related tasks, you may be susceptible to decision fatigue.
The cumulative effect of these daily choices can overload cognitive resources and make subsequent decision-making more difficult.
Cause #2: You make many decisions that affect others.
Decisions that have a significant impact on others can cause decision fatigue.
When your choices are heavy and affect those around you, the mental burden becomes heavy. Balancing personal and work responsibilities that affect others can increase a sense of responsibility and create decision-related stress.
Cause #3: Making stressful or complex decisions.
Engaging in particularly stressful or complex decision-making can accelerate the onset of decision fatigue.
Assessing complex scenarios, especially under pressure, requires more cognitive resources and promotes mental fatigue. High-stakes decisions increase the strain on mental energy, making subsequent choices more taxing.
Cause #4: Experiencing difficult or uncertain life situations.
Life situations characterized by difficulty and uncertainty can exacerbate decision fatigue.
Dealing with unusually stressful challenges, whether personal or professional, takes up your mental bandwidth. Navigating uncertainty increases the stress associated with decision making and increases the effects of decision fatigue.
What does decision fatigue have to do with your health and wellness?
Decisions about diet, exercise, and overall health care can be very difficult.
Constantly evaluating food choices, workout routines, and health-related decisions can reduce cognitive resources and exacerbate decision fatigue.
Additionally, experiencing decision fatigue reduces your ability to make thoughtful and proactive health decisions. Fatigue can lead to impulsive choices, such as eating impulsively or skipping a workout, which can affect your progress toward your goals.
How to overcome decision fatigue
You may not be able to overcome decision fatigue right away, but by following these tips you can significantly reduce its impact on your health and well-being.
All you need to do is plan carefully and learn to let go.
Strategy 1: Remove as many choices as possible from areas of your life.
Intentionally simplifying your daily decisions not only streamlines your life, but also increases your cognitive ability to make more meaningful and impactful choices.
One approach is to establish routines that bring clarity to some aspects of daily life. No decision required. This intentional structuring (like deciding in advance what days and times you’ll work out) reduces the need for ongoing decision-making in these areas.
Implementing routines also provides a psychological framework that turns repetitive decisions into automatic actions. For example, adopt the habit of preparing meals regularly each week.
Of course, this strategy is especially beneficial for repetitive activities where predetermined choices can be applied consistently. This act of intentionally removing choices can restore a sense of control and predictability in everyday life.
Strategy 2: Delegate as much as possible.
At work and at home, delegating decision-making to others not only reduces cognitive (and practical) burden, but also fosters collaboration.
Distributing tasks at work increases the sense of shared responsibility and, of course, reduces the workload. Involving team members in the decision-making process not only benefits from diverse perspectives, but also allows others to contribute their expertise.
Similarly, within families and households, delegating responsibilities not only shares the cognitive load but also fosters a more collaborative environment. This practice allows each member of the family to play to their unique strengths and creates a more balanced distribution of decision-making responsibilities.
Strategy #4: Prioritize relaxation activities.
Relaxation activities are particularly effective in combating the effects of decision fatigue.
Quality sleep activates cognitive function and replenishes mental energy. When you are well-rested, you are better prepared to face decision-making challenges.
In addition to sleep, try engaging in mindfulness practices, such as meditation or deep breathing exercises.
Exercise also not only improves your sleep quality, but also releases endorphins that lift your mood and improve cognitive function.
Strategy #5: Manage stress and practice self-care.
Stress and decision fatigue are related, so learning how to manage the former can help reduce symptoms of the latter.
Many of the relaxation techniques mentioned above are also good stress management tactics.
Try establishing consistent self-care habits like reading, taking a warm bath, or spending quality time with loved ones. These activities provide mental rest and contribute to a positive mindset, which in turn helps prevent and reduce decision fatigue.
Strategy #6: Work with a coach.
Hiring a coach allows you to effectively delegate certain decisions to an expert.
By leveraging their knowledge, you can not only streamline your decision-making, but also gain valuable insight and support on your path to optimal health.
A health coach can provide guidance on fitness, nutrition, sleep, stress, and recovery and design a customized plan to help improve each of these areas.
In addition, a health coach helps you establish a routine and contributes to removing unnecessary decisions from your daily life.
Working with a coach can provide you with personalized support, helping you make health-related decisions while increasing accountability and motivation.
we help you achieve your goals
Precision Nutrition’s coaches are certified professionals who can help you make positive decisions to improve your life. Decision fatigue is over with us because every client receives a personalized, bespoke plan designed to suit their individual preferences, lifestyle and goals.
Learn more about how Precision Nutrition’s coaches can help you learn how to live the healthier, more balanced life you deserve.
