Reviewed by: Brian St. Pierre, M.S., R.D.
We all make thousands of decisions, big and small, every day.
What should I eat for breakfast? Whether or not to exercise, or when. Which project to tackle first at work. Whether to drink more coffee or not.
It’s natural for decision-making fatigue to build up after a while.
Decision fatigue can happen to anyone. But when you’re trying to change old habits and make new (healthier) choices, it’s especially destructive when you lose energy by 10 a.m.
Let’s take a closer look at what decision fatigue is, what causes it, and how to shake it off so you can keep making good, intentional choices.
What is decision fatigue anyway?
Decision fatigue means: This is a decline in the quality of decisions made after a long period of decision-making. Decision fatigue can also occur when there are too many choices.
When working toward wellness goals, mental fatigue from constant decision-making can hinder your ability to make positive choices, especially in areas like exercise and nutrition. Constant evaluation of your exercise schedule, meal choices, lifestyle, and other aspects of your daily routine can lead to decision fatigue.
Signs of Decision Fatigue
Decision fatigue can manifest itself in several ways. It may last several days, weeks, or longer.
Here are six common signs you may be experiencing:
Sign #1: Procrastination and decision avoidance
One of the main signs of decision fatigue is the tendency to procrastinate and avoid choices. As decision fatigue builds, it becomes increasingly difficult to start or finish the decision-making process, which can lead to delays and lack of action.
Sign #2: Impulsiveness
On the other hand, decision fatigue can also manifest itself as impulsivity. In an effort to make decisions quickly and reduce mental strain, you may be more likely to make impulsive choices and take less thoughtful actions.
Sign #3: Fatigue
Decision fatigue often leads to mental fatigue. You may feel tired and mentally fatigued, which can affect your overall cognitive function and energy levels.
Sign #4: Brain fog
A common symptom of decision fatigue is a feeling called “brain fog.” This mental clouding interferes with clarity of thinking, making it difficult for individuals to focus, process information, and make wise choices.
Sign #5: Overpowering
When decision fatigue builds, individuals can easily become overwhelmed by even small choices. Normally manageable tasks may seem difficult and can increase your stress levels.
Sign #6: Hypersensitivity
Decision fatigue can increase irritability and emotional sensitivity. The mental strain caused by constant decision-making can affect an individual’s patience and tolerance, resulting in reactive emotional responses.
What Causes Decision Fatigue?
A combination of factors can cause decision fatigue.
Cause #1: You are always making decisions.
It’s easy to get decision fatigue when you find yourself constantly making numerous decisions throughout the day, from choosing what to wear to deciding on work-related tasks.
The cumulative effect of these everyday choices can overwhelm cognitive resources, making subsequent decisions more difficult.
Cause #2: You make a lot of decisions that affect other people.
Decisions that have a significant impact on others can cause decision fatigue.
When your choices matter and affect those around you, the mental burden becomes even greater. Balancing personal and professional responsibilities that affect others can increase feelings of responsibility and decision-making stress.
Cause #3: Making stressful or complicated decisions.
Participating in particularly stressful or complex decisions can accelerate decision fatigue.
Evaluating complex scenarios, especially under pressure, requires more cognitive resources, accelerating mental fatigue. High-stakes decisions amplify the toll on your mental energy, making subsequent choices more burdensome.
Cause #4: You are experiencing a difficult or uncertain life situation.
Life situations characterized by difficulty or uncertainty can worsen decision fatigue.
Coping with unusually stressful problems, whether personal or professional, drains your mental bandwidth. Navigating uncertainty increases decision-related stress and enhances the effects of decision fatigue.
What does decision fatigue have to do with your health and well-being?
Decisions related to diet, exercise, and overall health can be overwhelming.
Constantly evaluating food choices, exercise routines, and health-related decisions can tax cognitive resources, worsening decision fatigue.
Experiencing decision fatigue also reduces your ability to make thoughtful and proactive health decisions. Fatigue can lead to impulsive choices, such as impulsive eating or skipping exercise, which can impact your ability to achieve your goals.
How to overcome decision fatigue
Overcoming decision fatigue may not happen immediately, but following these tips can significantly reduce its impact on your health and well-being.
All it takes is careful planning and learning how to let it go.
Strategy #1: Remove choice from as many areas of your life as possible.
Intentionally simplifying your everyday decisions not only simplifies your life, but also improves your cognitive ability to make more meaningful and impactful choices.
One approach is to establish a routine in which you decide some aspect of your daily life without having to make a decision. This intentional structuring (e.g., deciding in advance what days/time you will exercise) helps reduce the need for ongoing decision-making in these areas.
Implementing routines also provides a psychological framework to turn repetitive decisions into automatic actions. For example, adopt a regular weekly meal prep ritual.
Of course, this strategy is especially useful for repetitive activities where predetermined choices can be applied consistently. This act of intentionally eliminating choice can take back control and predictability in our daily lives.
Strategy #2: Delegate whenever possible.
Whether at work or home, delegating decisions to others not only reduces cognitive (and practical) burden, but also promotes collaboration.
Spreading out tasks at work creates a sense of shared responsibility and reduces the workload. By involving team members in the decision-making process, you not only benefit from diverse perspectives, but you also empower others to contribute their expertise.
Likewise, delegating responsibilities within the family not only shares the cognitive burden but also promotes a more supportive environment. These practices allow each family member to play to his or her unique strengths and provide 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 fuels cognitive function and replenishes mental energy. When you’re well-rested, you’ll be better prepared to deal with the challenges of decision-making.
In addition to sleep, try mindfulness practices like meditation or deep breathing exercises.
Exercise also releases endorphins that not only promote better sleep but also improve mood and improve cognitive function.
Strategy #5: Manage stress and practice self-care.
Stress and decision fatigue are interconnected, so learning how to manage the former can help alleviate symptoms of the latter.
Many of the previously mentioned relaxation techniques are also great stress management strategies.
Try establishing a consistent self-care routine, such as reading, taking a warm bath, or spending quality time with loved ones. These activities provide a mental break and promote a positive mindset, which can help prevent and reduce decision fatigue.
Strategy #6: Work with a coach.
Hiring a coach allows you to effectively delegate certain decisions to a professional.
Leveraging their knowledge not only simplifies your decision-making, but also provides valuable insight and support on your journey to optimal health.
A health coach can provide guidance on fitness, nutrition, sleep, stress and recovery and design a personalized plan to help you improve each of these areas.
Additionally, a health coach can help you establish routines, helping you eliminate unnecessary decisions from your daily life.
Working with a coach gives you personalized support to help you make health decisions while also increasing your accountability and motivation.
We are here to help you achieve your goals.
The coaches at Precision Nutrition are certified professionals who can help you make positive decisions to improve your life. Eliminate decision fatigue because every client receives a customized plan designed to fit their individual preferences, lifestyle, and goals.
Learn more about how a coach at Precision Nutrition can help you learn how to live the healthier, more balanced life you deserve.
