Have you ever hung up your lunch bag and put your purse in the fridge? Are there days when you feel like you can’t think straight or that you’re in a fog. Often times we reach for caffeine or we need a mid-day nap.
Now your brain-fog blooper-reel will look different than mine, but I can predict that you feel what I’m saying.
Here are some of the brain fog symptoms I’m referring to:
- Difficulty learning
- Spacy, hazy, or cloudy
- Poor recall/memory
- Unmotivated
- Slow to process
- Feeling awkward in social situations (often cracking a joke about needing caffeine) or is that me?
- Blanking
I have leaned on caffeine for at least 12 years of my life. Keep in mind my caffeine intake wasn’t terrible. I had one or two cups daily and it still made me buzzed and then slowed. Caffeine has been my crutch, my guiding light, and my motivation at least 50% of the time. But I realized that caffeine and I don’t have a healthy relationship. There are days that caffeine turns on me. I feel like it makes me more foggy instead of clear. It makes me more edgy and more dull. I’ve also noticed that I started to become tired when I drink it.
So I gave it up. I started listening to my body more.
Don’t get me wrong, the first couple of days without caffeine was difficult as I slept a lot and had a couple headaches.
But mental clarity means more mental capacity. More mental capacity leads to more production of things that matter to you, whether its work or time with your family.
more mental capacity leads to more production
It’s easy to have brain fog fall into your routine. Especially if you don’t take care of yourself or you learn some external coping skills to make up for the brain fog. But are you really accomplishing what you want to? Are you just brazenly getting through the day?
Here are some recommendations to get rid of the brain fog:
1. Quit Caffeine
This will help 95% of the time. It gets rid of the mid-day crash and it prevents your cortisol from rising due to the sympathetic stimulation (the stress hormone). It also can inadvertently increase your happy hormone (dopamine) and your calm hormone (serotonin).
2. Less Alcohol
Alcohol leads to a negative cycle of –> decreased sleep leading to dehydration leading to increased carb cravings leading to hangovers and a need to get rid of the hang over (medications/coffee) and then the brain fog is back. It can take your body a couple days to normalize after a hangover.
3. Get rid of distractions
Put your phone away. Get rid of the immediate spike in dopamine that we get by using our distractions. Getting rid of social media and the 90 tabs you have open can help make you feel more focused and more aware. This also can help you keep moving and find other methods to help get you flowing, such as stretching. Leading us to the next tip…
4. MOVE
Take movement breaks at work for all of you out there who sit at a desk 90% of your day. Take a break every 30-60 minutes to help improve blood circulation and you’ll get a mild raise in your endorphins (happy hormones) and it can help you focus.
Literally DO SOMETHING. Go for a walk or take a hike (literally not figuratively). I find myself after a couple hours feeling pent up and dull. Stretching has helped this tremendously because we aren’t meant to sit for so long (thanks evolution!).
5. My least favorite one is quit binging on carbs and sugar
This one is my least favorite. I’m the first one that reaches for the donuts at work or the cookies. There are days (in my past) that I have literally eaten anything but chocolate for an entire day. Yes, I’m not proud. But my sweet tooth is ridiculous.
Now I’m not going to say I never eat carbs or sugar because that would be a flat lie. But when I’m at work or in the morning I try to eat more protein. I notice a difference in how I feel after I binge on carbs and sugar. I usually need a nap right after, which should’ve triggered an “ah-ha” moment, but that moment never came while I was downing pasta.
6. Go to SLEEP!
All I can hear is Morgan Freeman’s lullaby right now. If you’re not sure what that is google it after reading this post because it’s hilarious. Sleep is so important for your brain to do some recon and get rid of the nasty toxins that our brains produce throughout the day. This is the time for your brain to have some “me time”. And as you know… “me time” is important for optimal functioning.
When you think your immune to needing sleep, I’ll be the first to look at you with a “are you kidding? face”. I hear this a lot from my patients (I only need 5 hours). It may feel like that, but your brain strongly disagrees. Try to get 7+ hours every night. That’s the brain fog talking.
7. Use your vitamins
Caffeine can interrupt absorption of B vitamins. Even if you eat nothing but nutritious food, our food isn’t what it used to be (thanks soil). I still recommend taking some vitamins to make sure your getting everything you need like B vitamins are great for stress and clarity. So get on it.
8. Mindfulness
Whatever mindfulness is to you. Do it! Whether its meditation, working on a single task, anything that brings you peace. Do it regularly and daily if you can. This helps your “fog” but it also helps all of you.
Let me know where you’re struggling or your thoughts. I love hearing about your personal journeys.
Talk soon! – Sarah
