Reviewed by Brian St. Pierre, MS, RD
We all make thousands of decisions every day, big and small.
What to eat for breakfast. Whether it will be exercised or not—or when. Which project should he 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 annoying when you’re trying to change old habits and make new (healthier) choices, but you’re running out of steam 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 keep making good, purposeful choices going forward.
What is decision fatigue anyway?
Decision fatigue is reported the deterioration of the quality of decisions made after a prolonged period of decision making. Decision fatigue can also occur when faced with an overwhelming number of options.
When you’re working toward your wellness goals, mental exhaustion from constant decision-making can hinder your ability to make positive choices, especially in areas like exercise and diet. Constantly evaluating your exercise programs, 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 take days, weeks or longer.
Here are six common signs you may be experiencing it.
Sign #1: Procrastination and decision avoidance
One of the main signs of decision fatigue is procrastination and a tendency to avoid choices. As decision fatigue sets in, you may find it increasingly difficult to initiate or complete decision-making processes, leading to procrastination and lack of action.
Sign #2: Impulsivity
On the other hand, decision fatigue can also manifest as impulsivity. In an effort to speed up decision-making and relieve mental stress, you may resort to impulsive choices, increasing the likelihood of taking less-than-cautious actions.
Sign #3: Exhaustion
Decision fatigue often leads to mental exhaustion. You may feel tired and mentally fatigued, 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 fogginess can hinder clarity of thought, making it difficult for individuals to focus, process information, and make wise choices.
Sign #5: Crash
As decision fatigue builds up, individuals can easily become overwhelmed by even small choices. Tasks that would normally be manageable can seem daunting, contributing to increased levels of stress.
Sign #6: Irritability
Decision fatigue can lead to increased irritability and emotional sensitivity. The mental stress of constant decision-making can affect a person’s patience and tolerance, resulting in reactive emotional reactions.
What causes decision fatigue?
A combination of factors can contribute to decision fatigue.
Reason #1: You’re always making decisions.
When you find yourself constantly making many decisions throughout the day, from choosing what to wear to deciding on work-related tasks, you can be prone to decision fatigue.
The cumulative effect of these daily choices can overwhelm your cognitive resources, making subsequent decisions more difficult.
Reason #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 choices have weight and affect those around you, the mental load intensifies. Balancing personal and professional responsibilities that affect others can lead to an increased sense of responsibility and stress related to decisions.
Reason #3: You make stressful or complicated decisions.
Engaging in decision making that is particularly stressful or complex can accelerate the onset of decision fatigue.
Evaluating complex scenarios, especially under pressure, requires more cognitive resources, accelerating mental exhaustion. High-stakes decisions take a toll on your mental energy, making subsequent choices more taxing.
Reason #4: You are experiencing a difficult or uncertain life situation.
Life situations characterized by difficulty or uncertainty can exacerbate decision fatigue.
Dealing with unusually stressful challenges, whether personal or professional, consumes mental bandwidth. Navigating through uncertainty increases decision-related stress, intensifying the impact of decision fatigue.
How does decision fatigue relate to your health and wellness?
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, exacerbating decision fatigue.
Additionally, when you experience decision fatigue, your ability to make careful, proactive health decisions is diminished. Fatigue can lead to impulsive choices, such as impulsive eating or skipping workouts, affecting your progress toward your goals.
How to overcome decision fatigue
Overcoming decision fatigue may not happen right away, 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 get going.
Strategy #1: Remove choices from areas of your life where you can.
Deliberately simplifying everyday decisions not only streamlines your life but also enhances your cognitive capacity for more meaningful and effective choices.
One approach is to establish routines to define certain aspects of your daily life – no resolutions needed. This deliberate structuring (such as predetermining the days/times you do your workouts) serves to reduce the constant need to make decisions in these areas.
Implementing the routine also provides a psychological framework that turns repetitive decisions into automatic actions. For example, adopting a regular weekly meal prep routine.
Of course, this strategy is particularly beneficial for repetitive activities, where predefined options can be applied consistently. This act of intentionally removing options can give you back a sense of control and predictability in your daily life.
Strategy #2: Delegate wherever you can.
Whether at work or at home, delegating decisions to others not only lightens your cognitive (and practical) burden but also promotes collaboration.
Dividing tasks at work enhances the sense of shared responsibility and naturally reduces your workload. By involving team members in decision-making processes, you not only benefit from different perspectives, but also empower others to contribute their expertise.
Similarly, within the family or household, delegation of responsibilities 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 relaxation activities.
Relaxation activities are particularly effective in combating the effects of decision fatigue.
Quality sleep revitalizes cognitive functions and replenishes mental energy. When you are well rested, you are better equipped to face the challenges of decision making.
In addition to sleep, try engaging in mindfulness practices such as meditation or deep breathing exercises.
Exercise also 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 linked, so learning to manage the former will help alleviate the symptoms of the latter.
Many of the relaxation techniques we mentioned earlier are also great stress management tactics.
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 mindset, which, in turn, helps prevent and reduce decision fatigue.
Strategy #6: Work with a coach.
By hiring a coach, you are essentially delegating certain decisions to an expert.
By tapping into their knowledge, you not only streamline your decision-making but also gain valuable insight and support on your journey to optimal health.
A health coach provides guidance on fitness, nutrition, sleep, stress and recovery and can design customized plans to help you improve each of these areas.
Additionally, a health coach helps create a routine, helping to remove unnecessary decisions from your daily life.
Working with a coach offers personalized support, helping you navigate health-related decisions while boosting 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, customized plan designed to work with their personal preferences, lifestyle and goals.
Learn more about how the coaches at Precision Nutrition can help you learn to live the healthier, more balanced life you deserve.
