Reviewed by Brian St. Pierre, MS, RD
Every day we make thousands of decisions, big and small.
What to eat for breakfast, if or when to exercise, which project to tackle first at work, whether to drink more coffee, etc.
It’s natural to experience decision fatigue after a while.
Decision fatigue can happen to anyone, but it can be especially disorienting when you’re trying to change old habits and make new (healthier) choices, but by 10am you’re losing motivation.
Let’s take a closer look at what decision fatigue is, what causes it, and how to eliminate it so you can consistently make good, intentional choices.
First of all, what is decision fatigue?
What is decision fatigue? Deteriorating quality of decisions made over a long period of time. Decision fatigue can also occur when faced with an overwhelming number of choices.
When you’re working toward your health goals, mental fatigue from constant decision-making can hinder your ability to make positive choices, especially in areas like exercise and nutrition. Constantly evaluating your exercise schedule, food choices, and other aspects of your lifestyle and routine can lead to decision fatigue.
Signs of decision fatigue
Decision fatigue can manifest in many different ways and can last for days, weeks, or even longer.
Here are six common signs you may be experiencing this.
Sign 1: Procrastination and avoiding decisions
One of the main signs of decision fatigue is a tendency to procrastinate and avoid making choices. When decision fatigue sets in, it becomes increasingly difficult to start or finish a 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 – making you more likely to act less thoughtfully and rely on impulsive choices to speed up decisions and reduce mental stress.
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 cloudiness interferes with clarity of thought, making it difficult to concentrate, process information, and make wise choices.
Sign 5: Feeling overwhelmed
When decision fatigue sets in, even small choices can easily become overwhelming. Normally manageable tasks seem daunting, and stress levels rise.
Sign 6: Irritability
Decision fatigue can lead to irritability and increased emotional sensitivity. The mental strain of constant decision-making can affect an individual’s patience and tolerance and can trigger reactive emotional responses.
What causes decision fatigue?
A combination of factors can lead to decision fatigue.
Cause 1: You’re constantly making decisions.
When you find yourself constantly making numerous decisions throughout the day, from choosing what to wear to deciding on work-related tasks, it can be easy to fall victim to decision fatigue.
The cumulative effect of these daily choices can overwhelm our 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 lead to decision fatigue.
The mental strain is compounded when your choices are important and affect those around you. Balancing personal and professional responsibilities that affect others can lead to an increased sense of responsibility and decision-related stress.
Cause 3: Making stressful or complicated decisions.
Making particularly stressful or complex decisions can hasten the onset of decision fatigue.
Evaluating complex scenarios, especially under pressure, requires more cognitive resources and leads to faster mental fatigue. Important decisions place increased strain on mental energy, making subsequent choices more taxing.
Cause 4: Experiencing difficult or uncertain life situations.
Life situations characterized by difficulties and uncertainty can exacerbate decision fatigue.
Dealing with unusually stressful challenges, whether personal or professional, consumes mental capacity. Navigating uncertain situations increases the stress associated with decisions and intensifies the effects of decision fatigue.
How does decision fatigue relate to your health?
Decisions about diet, exercise and overall health can be very difficult.
Constantly evaluating food choices, exercise routines, and health-related decisions can challenge cognitive resources and exacerbate decision fatigue.
Additionally, experiencing decision fatigue reduces your ability to make thoughtful, proactive health decisions. Fatigue can lead to impulsive choices, like impulsive eating or skipping workouts, which can affect your progress toward reaching your goals.
How to overcome decision fatigue
While you may not be able to overcome decision fatigue instantly, following these tips can significantly reduce its impact on your health and well-being.
All it takes is careful planning and learning to let go.
Strategy 1: Eliminate choices from as many areas of your life as possible.
Intentionally simplifying your daily decisions not only makes your life more efficient, but it also improves your cognitive capacity to make more meaningful and impactful choices.
One way is to establish a routine that fixes some aspects of your daily life – no decisions required. This intentional structuring (such as deciding in advance which days and times you will train) reduces the need for ongoing decision-making in these areas.
Implementing a routine also provides the psychological framework that turns repetitive decisions into automatic behaviors — for example, adopting a regular weekly meal preparation ritual.
Of course, this strategy works especially well for repetitive activities where predetermined choices can be applied consistently. This act of deliberately eliminating choices can help you regain a sense of control and predictability in your daily life.
Strategy 2: Delegate where you can.
Whether at work or at home, delegating decisions to others not only reduces the cognitive (and practical) burden, but also fosters collaboration.
Distributing tasks in the workplace fosters a sense of shared responsibility and naturally 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, delegating responsibilities within a family or household not only distributes the cognitive load but also promotes a more supportive environment. This practice allows each family member to play to their unique strengths and ensures a more balanced distribution of decision-making responsibilities.
Strategy 4: Prioritize relaxation activities.
Relaxation activities are particularly effective in reducing the effects of decision fatigue.
Quality sleep boosts cognitive function and replenishes your mental energy. When you’re well-rested, you’re better able to handle decision-making challenges.
In addition to sleep, try engaging in mindfulness practices, such as meditation and deep breathing exercises.
Exercise also releases endorphins that not only improve the quality of your sleep but also elevate 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 great for stress management.
Try to establish consistent self-care habits like reading, taking a warm bath, spending quality time with loved ones, etc. 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.
By hiring a coach, you are effectively delegating certain decisions to an expert.
Leveraging their knowledge not only streamlines your decision-making, but also provides valuable insight and support on your journey to optimal health.
Health coaches can provide guidance on fitness, nutrition, sleep, stress and recovery and design customized plans to improve each area.
In addition, a health coach will help you establish a routine and contribute to eliminating unnecessary decisions from your daily life.
Working with a coach provides individualized support and helps you make health decisions while also giving you more accountability and motivation.
We help you achieve your goals
Precision Nutrition coaches are certified professionals who help you make positive decisions to improve your life, and every client receives a personalized, customized plan designed to fit their personal preferences, lifestyle, and goals, so there’s no decision fatigue.
Learn more about how a Precision Nutrition coach can help you learn how to live the healthier, more balanced life you deserve.
