Reviewed by: Brian St. Pierre, MS, RD
We make thousands of decisions, big and small, every day.
What’s for breakfast. Whether to exercise – or when to exercise. Which project to tackle first at work. You can add coffee or not.
After a while, decision fatigue naturally sets in.
Decision fatigue can happen to anyone, but it’s especially damaging when you’re trying to change old habits and make new (healthier) choices, only to lose motivation by 10 a.m.
Let’s take a closer look at what decision fatigue is, its causes, and how to get rid of it so you can continue making good, intentional choices.
What exactly is decision fatigue?
Decision fatigue refers to After a long period of decision-making, the quality of decisions continues to decline. Decision fatigue also occurs when faced with a large number of choices.
When working toward your health goals, the mental exhaustion of constant decision-making can hinder your ability to make positive choices, especially in areas like exercise and nutrition. Constantly evaluating your exercise program, dietary choices, and other aspects of your lifestyle and daily routine can lead to decision fatigue.
Signs of decision fatigue
Decision fatigue can manifest itself in many ways. It may last several days, weeks, or longer.
Here are six common signs you may encounter.
Sign 1: Procrastination and avoidance of decisions
One of the main signs of decision fatigue is the tendency to procrastinate and avoid making choices. As decision fatigue sets in, you may find it increasingly challenging to start or end the decision-making process, leading to delays and a lack of action.
Sign #2: Impulsiveness
On the other hand, decision fatigue can also manifest as impulsivity. In an effort to speed up decision-making and reduce mental stress, you may make impulsive choices, increasing the likelihood of taking actions without careful consideration.
Sign #3: Burnout
Decision fatigue often leads to mental exhaustion. You may feel tired and mentally exhausted, which may 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 confusion can hinder mental clarity, making it difficult for individuals to focus, process information, and make informed choices.
Sign #5: Overwhelmed
As decision fatigue accumulates, individuals may easily become overwhelmed by even small options. Tasks that are normally manageable can seem daunting, causing stress levels to rise.
Sign #6: Irritability
Decision fatigue can lead to increased irritability and emotional sensitivity. The mental stress of ongoing decision-making may affect an individual’s patience and tolerance, leading to reactive emotional responses.
What causes decision fatigue?
A combination of factors can lead to decision fatigue.
Reason #1: You’re 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 and make subsequent decisions more challenging.
Reason #2: Many of the decisions you make affect other people.
Decision fatigue can result from decisions that have a significant impact on others.
The mental burden is heightened when your choices have consequences and impact those around you. Balancing personal and professional responsibilities for influencing others can increase accountability and decision-making-related stress.
Reason #3: You made a stressful or complicated decision.
Being involved in particularly stressful or complex decisions can accelerate the onset of decision fatigue.
Evaluating complex scenarios, especially under stress, requires greater cognitive resources and accelerates mental exhaustion. High-risk decisions magnify the loss of your mental energy and make subsequent choices more onerous.
Reason #4: You are going through a difficult or uncertain life situation.
Life situations characterized by difficulty or uncertainty can exacerbate decision fatigue.
Dealing with extremely stressful challenges, whether personal or professional, consumes mental bandwidth. Coping with uncertainty increases the stress associated with decision-making, exacerbating the effects of decision fatigue.
What does decision fatigue have to do with your health?
Decisions related to diet, exercise, and overall health management can be overwhelming.
Constantly evaluating food choices, exercise habits, and health-related decisions may challenge cognitive resources and exacerbate decision fatigue.
Additionally, when you experience decision fatigue, your ability to make thoughtful, proactive health decisions diminishes. Fatigue can lead to impulsive choices, such as eating on impulse or skipping exercise, which can affect your progress toward your goals.
How to Overcome Decision Fatigue
Overcoming decision fatigue may not happen immediately, but by following these tips, you can significantly reduce its impact on your health and well-being.
All it takes is some careful planning and learning to let go.
Strategy #1: Eliminate as many options in your life as possible.
Intentionally simplifying your daily decisions not only simplifies your life, it also enhances your cognitive ability to make more meaningful and impactful choices.
One way is to establish routines that make certain aspects of your daily life routine—without any decisions being made. This thoughtful structure (such as pre-determining the days/times you will do your workouts) can help reduce the ongoing need to make decisions in these areas.
Performing a routine also provides a mental framework that transforms repeated decisions into automatic actions. For example, adopt a regular weekly meal prep routine.
Of course, this strategy is particularly beneficial for repetitive activities, where predetermined selections can be applied consistently. This intentional act of eliminating choice can help you regain a sense of control and predictability in your daily life.
Strategy #2: Delegate whenever possible.
Whether in the workplace or at home, delegating decisions to others not only reduces your cognitive (and practical) load, it also fosters collaboration.
Delegating work tasks fosters a sense of shared responsibility and, of course, reduces your workload. By involving team members in the decision-making process, you not only benefit from different perspectives but also allow others to contribute their expertise.
Likewise, in families, delegating responsibilities not only shares the cognitive load but also creates a more supportive environment. This approach allows each family member to contribute their unique strengths, resulting in a more balanced distribution of decision-making responsibilities.
Strategy #4: Prioritize relaxing activities.
Relaxation activities are particularly effective in combating the effects of decision fatigue.
Quality sleep restores cognitive function and replenishes mental energy. When you’re well-rested, you’re better able to handle the challenges of decision-making.
In addition to sleep, try mindfulness practices such as meditation or deep breathing exercises.
Not only does exercise promote better sleep, it also releases endorphins, which boost 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 symptoms of the latter.
Many of the relaxation techniques we mentioned earlier are also great stress management strategies.
Try establishing consistent self-care habits, such as reading, taking a warm bath, or spending quality time with loved ones. These activities can help prevent and reduce decision fatigue by providing mental breaks and contributing to a positive mindset.
Strategy #6: Work with a coach.
By hiring a coach, you effectively delegate certain decisions to experts.
By tapping into their knowledge, you not only simplify your decision-making, but you also gain valuable insights and support on your journey to optimal health.
Health coaches provide guidance on fitness, nutrition, sleep, stress and recovery and can design a tailored plan to help you improve these areas.
Additionally, a health coach will assist you in establishing daily habits that will help you eliminate unnecessary decisions in your daily life.
Work with a coach to provide personalized support to help you make health-related decisions while increasing accountability and motivation.
We’re here to help you achieve your goals
At Precision Nutrition, our coaches are certified experts who can help you make positive decisions to improve your life. We end decision fatigue because each client receives a personalized, tailored plan designed to meet their personal preferences, lifestyle and goals.
Learn more about how precision nutrition coaching can help you live the healthier, more balanced life you deserve.
