Reviewed by Brian St. Pierre, MS, RD
We all make thousands of decisions every day, big and small.
What to eat for breakfast. Whether to exercise or not (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 damaging when you’re trying to change old habits and make new (healthier) choices, but you lose steam by 10 a.m.
Let’s take a closer look at what decision fatigue is, what causes it, and how to eliminate it so you can continue making good, intentional decisions.
What is decision fatigue, after all?
Decision fatigue refers to the deterioration in the quality of decisions taken after a prolonged period of decision-making. Decision fatigue can also occur when we are faced with an overwhelming amount of options.
When working toward wellness goals, the mental exhaustion that comes from constant decision-making can hinder your ability to make positive choices, especially in areas like exercise and nutrition. Constantly evaluating your workout schedule, 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 a number of ways and can last for days, weeks, or longer.
Below are six common signs that could indicate you might be experiencing it.
Sign #1: Procrastination and decision avoidance
One of the main signs of decision fatigue is procrastination and a tendency to avoid making decisions. As decision fatigue sets in, it can become increasingly difficult to initiate or complete decision-making processes, leading to delays and inaction.
Sign #2: Impulsiveness
On the other hand, decision fatigue can also manifest as impulsivity. In an effort to speed up decision making and relieve mental strain, you may resort to impulsive choices, which increases the likelihood of taking less thoughtful actions.
Sign #3: Exhaustion
Decision fatigue often leads to mental exhaustion. You may feel tired and mentally drained, which can affect your overall cognitive functioning and energy levels.
Sign #4: Brain fog
A common symptom of decision fatigue is a feeling of “brain fog.” This mental confusion can hamper clarity of thought, making it difficult for people to concentrate, process information, and make smart decisions.
Sign #5: Overwhelmed
As decision fatigue builds up, people can easily become overwhelmed by even minor decisions. Tasks that would normally be manageable can seem overwhelming, contributing to increased stress levels.
Sign #6: Irritability
Decision fatigue can lead to increased irritability and emotional sensitivity. The mental strain of constant decision making can take a toll on a person’s patience and tolerance, leading to reactive emotional responses.
What causes decision fatigue?
A combination of factors can contribute to decision fatigue.
Cause #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, making subsequent decisions more challenging.
Cause #2: You make a lot of decisions that affect other people.
Decisions that have a significant impact on others can contribute to decision fatigue.
When your decisions carry 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 particularly stressful or complex decision-making can accelerate the onset of decision fatigue.
Evaluating complex scenarios, especially under pressure, demands more cognitive resources, which accelerates mental exhaustion. High-stakes decisions increase the drain on your mental energy, making subsequent decisions more demanding.
Cause #4: You are experiencing 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 uncertainty increases decision-related stress, which intensifies the impact of decision fatigue.
How does decision fatigue relate to your health and well-being?
Decisions related to diet, exercise, and overall health management can be overwhelming.
Constantly evaluating food choices, exercise routines, and health-related decisions can challenge cognitive resources and exacerbate decision fatigue.
Additionally, when you suffer from decision fatigue, your ability to make thoughtful, proactive health decisions is diminished. Fatigue can lead to impulsive decisions, such as eating on impulse or skipping workouts, which impacts progress toward achieving goals.
How to overcome decision fatigue
Overcoming decision fatigue may not happen instantly, but if you follow 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 choice in areas of your life whenever you can.
Intentionally simplifying everyday decisions not only streamlines your life but also improves your cognitive ability to make more meaningful and impactful decisions.
One way to do this is to establish routines that set certain aspects of your daily life in stone, without requiring you to make decisions. This deliberate structuring (such as pre-determining the days and times you will exercise) serves to reduce the constant need to make decisions in these areas.
Implementing routines also provides a psychological framework that turns repetitive decisions into automatic actions. For example, adopting a weekly meal preparation ritual.
Of course, this strategy is especially beneficial for recurring activities, where you can systematically apply predetermined options. 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 you also allow others to contribute their expertise.
Similarly, within the family or household, delegating responsibilities not only allows for sharing the cognitive load, but also promotes a more supportive environment. This practice allows each family member to contribute their 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 rest well, you are better prepared to face the challenges of decision-making.
In addition to sleep, try mindfulness practices, such as meditation or deep breathing exercises.
Exercise 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 connected, so learning to manage the former will help alleviate symptoms of the latter.
Many of the relaxation techniques we mentioned above are also excellent 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 mental attitude, 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.
By leveraging your knowledge, you not only streamline decision-making, but you also gain valuable insights and support on your path to optimal health.
A health coach provides guidance on physical activity, nutrition, sleep, stress and recovery, and can design personalized plans to help you improve each of these areas.
In addition, a health coach helps you 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 coaches 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, tailored plan designed to fit their personal preferences, lifestyle, and goals.
Learn more about how Precision Nutrition coaches can help you learn to live the healthier, more balanced life you deserve.
