Reviewed by Brian St. Pierre, MS, RD
We make thousands of decisions, big and small, every day.
What to eat for breakfast. Whether to exercise—or when. Which project to tackle first at work. Whether to drink more coffee.
Decision fatigue naturally sets in over time.
Decision fatigue can happen to anyone, but it can be especially disruptive when you're trying to change old habits and make new (and healthier) choices and then find yourself feeling drained 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 continue to make good, intentional choices.
What is decision fatigue?
Decision fatigue means: A phenomenon in which the quality of decisions made deteriorates due to long-term decision-making. Decision fatigue can also occur when the range of choices becomes overwhelming.
When working toward your wellness goals, the mental fatigue caused by constant decision-making can interfere with your ability to make positive choices, especially in areas like exercise and nutrition. Constantly evaluating your exercise 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. It can last for days, weeks, or even longer.
Here are six common signs you may be experiencing it.
Signal #1: Procrastination and decision avoidance
One of the main signs of decision fatigue is the tendency to procrastinate and avoid making choices. When decision fatigue sets in, it becomes increasingly difficult to start or finish the decision-making process, which can lead to delays and lack of action.
Sign #2: Impulsivity
On the other hand, decision fatigue can also manifest itself as impulsivity. You may be more likely to make impulsive choices to speed up decision making and relieve mental stress, making you more likely to take less thoughtful actions.
Sign #3: Fatigue
Decision fatigue often leads to mental fatigue. You may feel tired and mentally exhausted, 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 fog can interfere with clarity of thought, making it difficult for a person to focus, process information, and make wise choices.
Signal #5: Overwhelm
As decision fatigue builds up, individuals can easily become overwhelmed by even the smallest of choices. Tasks that would normally be manageable may seem difficult, and stress levels increase.
Sign 6: Hypersensitivity
Decision fatigue can increase irritability and emotional sensitivity. The mental stress caused by constant decision making can affect a person’s patience and tolerance, resulting in reactive emotional responses.
What causes decision fatigue?
A combination of factors can lead to decision fatigue.
Reason #1: You're always making decisions.
If you're constantly having to make countless decisions throughout the day, from choosing what to wear to deciding on work-related tasks, it's easy to suffer from decision fatigue.
These everyday choices, when accumulated, can tax our cognitive resources, making subsequent decisions more difficult.
Reason #2: You make a lot of decisions that affect other people.
Decisions that have a major impact on others can lead to decision fatigue.
When your choices weigh heavily and affect those around you, the mental strain increases. Balancing personal and professional responsibilities that affect others can increase responsibility and decision-related stress.
Cause #3: Making stressful or complicated decisions.
Decision fatigue can occur more quickly, especially when faced with stressful or complex decisions.
Evaluating complex scenarios, especially under pressure, requires more cognitive resources and promotes mental fatigue. High-stakes decisions amplify the toll on your mental energy, making subsequent choices more difficult.
Reason #4: You are experiencing a difficult or uncertain life situation.
Life situations characterized by difficulty or uncertainty can exacerbate decision fatigue.
Coping with unusually stressful challenges, whether personal or professional, drains your mental bandwidth. Navigating uncertainty increases decision-related stress, exacerbating the effects of decision fatigue.
What does decision fatigue have to do with health and wellness?
Decisions related to diet, exercise, and overall health can be difficult.
Constantly evaluating food choices, exercise routines, and health-related decisions can tax your cognitive resources and exacerbate decision fatigue.
Additionally, when you experience decision fatigue, your ability to make thoughtful and proactive health decisions is reduced. Fatigue can lead to impulsive choices, such as impulsive eating or skipping exercise, which can affect your ability to achieve your goals.
How to overcome decision fatigue
Overcoming decision fatigue may not happen immediately, but following these tips can greatly reduce the impact on your health and well-being.
All it takes is careful planning and learning to let go.
Strategy #1: Eliminate choices in many areas of your life.
Intentionally simplifying your daily decisions not only streamlines your life, it also improves your cognitive ability to make more meaningful and impactful choices.
One approach is to establish routines to solidify some aspects of your daily life. No decision-making is required. This intentional structuring (e.g., deciding in advance what days/times you will exercise) helps reduce the need for ongoing decision-making in these areas.
Implementing a routine also provides a psychological framework that turns repetitive decisions into automatic behaviors. For example, adopting a regular weekly meal preparation ritual.
Of course, this strategy is especially useful for repetitive activities where you can consistently apply predetermined choices. This act of deliberately eliminating choices can restore control and predictability to your daily life.
Strategy #2: Delegate where you can.
Whether at work or at home, delegating decisions to others not only reduces cognitive (and practical) burdens, it also promotes collaboration.
In the workplace, distributing tasks creates a sense of shared responsibility and, of course, reduces workload. Involving team members in decision-making not only provides a variety of perspectives, but also empowers others to contribute their expertise.
Likewise, delegating responsibilities within the family or household 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 relaxing activities.
Relaxation activities are particularly effective in overcoming the effects of decision fatigue.
Good quality sleep restores cognitive function and replenishes mental energy. When you get enough rest, 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 improves sleep, it also releases endorphins that elevate your mood and enhance cognitive function.
Strategy #5: Manage stress and practice self-care.
Because stress and decision fatigue are interrelated, learning to manage the former can help alleviate symptoms of the latter.
Many of the relaxation techniques we've previously mentioned are also great for stress management.
Establish a consistent self-care routine, such as reading, taking a warm bath, or spending quality time with a loved one. These activities can provide mental breaks and contribute to a positive mindset, which in turn helps prevent and reduce decision fatigue.
Strategy #6: Partner with a Coach.
When you hire a coach, you are effectively delegating certain decisions to an expert.
Leveraging this knowledge will not only streamline your decision-making, but will also provide you with 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.
Moreover, a health coach helps you establish a daily routine and eliminate unnecessary decisions from your daily life.
Working with a coach can provide you with personalized support, help you make health-related decisions, and increase accountability and motivation.
We help you achieve your goals.
At Precision Nutrition, our coaches are certified professionals who can help you make positive decisions to improve your life. Decision fatigue ends with us, as each client receives a personalized, customized plan designed to fit their individual preferences, lifestyle, and goals.
Learn more about how a Precision Nutrition coach can help you live a healthier, more balanced life.
