Reviewed by Brian St. Pierre, MS, RD
We all make thousands of decisions every day, big and small.
What to have for breakfast. Whether or not to exercise, or when. Which project to tackle first at work. More coffee or not.
After a while, it’s natural for decision fatigue to set in.
Decision fatigue can happen to anyone, but it’s especially disruptive when you’re trying to change old habits and make new (healthier) decisions, but you lose steam at 10 a.m.
Let’s take a closer look at what decision fatigue is, what causes it, and how to get rid of it so you can continue to make good, intentional decisions on an ongoing basis.
What is decision fatigue, anyway?
Decision fatigue refers to the deterioration of the quality of decisions made after a prolonged period of decision-making. Decision fatigue can also occur when faced with an overwhelming number of options.
When working toward wellness goals, mental exhaustion caused by constant decision-making can hinder your ability to make positive decisions, especially in areas like exercise and nutrition. Constantly evaluating your training schedules, meal choices, and other aspects of your lifestyle and routine can lead to decision fatigue.
Signs of decision fatigue
Decision fatigue can manifest itself in several ways. It can last days, weeks or longer.
Here are six common signs you might be experiencing it.
Sign #1: Procrastination and decision avoidance
One of the main signs of decision fatigue is procrastination and the tendency to avoid making decisions. As decision fatigue increases, you may find it increasingly difficult to initiate or conclude decision-making processes, resulting in delays and inaction.
Sign #2: Impulsivity
On the other hand, decision fatigue can also manifest as impulsivity. In an effort to speed up decision-making and relieve mental tension, you may resort to impulsive decisions, increasing the likelihood of taking less thoughtful actions.
Sign #3: Exhaustion
Decision fatigue often leads to mental exhaustion. You may feel tired and mentally exhausted, which can affect your overall cognitive functioning and energy levels.
Sign #4: Brain fog
A common symptom of decision fatigue is the feeling of “brain fog.” This mental cloudiness can hinder clarity of thought, making it difficult for people to concentrate, process information, and make sound decisions.
Sign #5: Overwhelm
As decision fatigue builds up, individuals can easily become overwhelmed by even minor decisions. Tasks that would normally be manageable can seem daunting, contributing to increased stress levels.
Sign #6: Irritability
Decision fatigue can lead to increased irritability and emotional sensitivity. The mental strain resulting from continuous decision making can affect an individual’s patience and tolerance, resulting in reactive emotional responses.
What causes decision fatigue?
A combination of factors can contribute to decision fatigue.
Cause #1: You are always making decisions.
When you find yourself constantly making numerous decisions throughout the day, from choosing what to wear to deciding on work-related tasks, you may be prone to decision fatigue.
The cumulative effect of these daily choices can overwhelm your cognitive resources, making subsequent decisions more challenging.
Cause #2: You make a lot of decisions that impact other people.
Decisions that have a significant impact on others can contribute to decision fatigue.
When your decisions have weight and affect those around you, the mental load intensifies. Balancing personal and professional responsibilities that influence others can lead to a greater sense of responsibility and decision-related stress.
Cause #3: You make stressful or complex decisions.
Engaging in decision-making that is particularly stressful or complex can accelerate the onset of decision fatigue.
Evaluating complex scenarios, especially under pressure, demands more cognitive resources, which accelerates mental exhaustion. High-risk decisions amplify the cost of your mental energy, making subsequent decisions more exhausting.
Cause #4: You are going through a difficult or uncertain life situation.
Life situations characterized by difficulty or uncertainty can exacerbate decision fatigue.
Facing unusually stressful challenges, whether personal or professional, consumes mental bandwidth. Navigating through uncertainty increases decision-related stress, intensifying the impact of decision fatigue.
How is decision fatigue related to your health and well-being?
Decisions related to diet, exercise, and overall health management can feel overwhelming.
Constantly evaluating food choices, exercise routines, and health-related decisions can challenge cognitive resources and exacerbate decision fatigue.
Additionally, when you experience decision fatigue, your ability to make thoughtful and proactive health decisions decreases. Fatigue can lead to making impulsive decisions, such as impulsive eating or skipping workouts, which affects your progress toward your goals.
How to Overcome Decision Fatigue
Overcoming decision fatigue may not happen instantly, but by following these tips, you can significantly reduce its effect on your health and well-being.
All it takes is careful planning and learning to let go.
Strategy #1: Eliminate options from the areas of your life where you can.
Intentionally simplifying daily decisions not only streamlines your life but also improves your cognitive ability to make more meaningful and impactful decisions.
One approach is to establish routines to set some aspects of your daily life in stone, without having to make decisions. This deliberate structuring (such as predetermining what days/times you do your workouts) serves to reduce the ongoing need to make decisions in these areas.
Implementing routines also provides a psychological framework that converts repetitive decisions into automatic actions. For example, adopt a weekly meal preparation ritual.
Of course, this strategy is particularly beneficial for recurring activities, where default options can be applied consistently. This act of intentionally eliminating options can give you back a sense of control and predictability in your daily life.
Strategy #2: Delegate where you can.
Whether in the workplace or at home, delegating decisions to others not only lightens your cognitive (and practical) load, but also promotes collaboration.
Distributing tasks at work fosters a sense of shared responsibility and, of course, lightens the workload. By involving team members in decision-making processes, you not only benefit from diverse perspectives but also empower others to contribute their expertise.
Similarly, within the family or home, delegating responsibilities not only shares the cognitive load but also promotes a more supportive environment. This practice allows each family member to contribute their unique strengths, creating 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 rejuvenates cognitive functions and replenishes mental energy. When you’re well-rested, you’re better equipped to meet the challenges of decision-making.
In addition to sleeping, try mindfulness practices, such as meditation or deep breathing exercises.
Exercise also not only promotes better sleep but also releases endorphins, which elevate mood and improve cognitive function.
Strategy #5: Manage stress and practice self-care.
Stress and decision fatigue are related, so learning to manage the former will help alleviate the symptoms of the latter.
Many of the relaxation techniques we mentioned above are also great tactics for managing stress.
Try to establish a consistent self-care routine, such as reading, taking a warm bath, or spending quality time with loved ones. These activities can provide a mental break and contribute to a positive mindset, which, in turn, helps prevent and reduce decision fatigue.
Strategy #6: Work with a coach.
By hiring a coach, you effectively delegate certain decisions to an expert.
By leveraging their insights, you not only streamline decision-making, but also gain valuable insights and support on your path to optimal health.
A health coach provides guidance on fitness, nutrition, sleep, stress and recovery, and can design personalized plans to help you improve each of these areas.
Additionally, a health coach helps establish routines, helping to eliminate unnecessary decisions from your daily life.
Working with a coach offers personalized support, helping you make health-related decisions while improving accountability and motivation.
We are here to help you achieve your goals.
At Precision Nutrition, our trainers are certified experts who can help you make positive decisions to improve your life. Decision fatigue ends with us as each client receives a personalized plan designed to fit their preferences, lifestyle and personal goals.
Learn more about how Precision Nutrition trainers can help you learn to live the healthier, more balanced life you deserve.
