Brain fog is the curse of modern life. This term is used to describe a range of negative cognitive symptoms, which seem to be common today, such as difficulty focusing, confusion, an inability to make clear decisions, slow mental processing, mental fatigue and forgetfulness.
This fuzzy thinking can be caused by endless phone scrolling, email addiction and an inability to switch off; by sugar-packed diets; by everyday stress and anxiety; by today’s internet-inspired information overload; and by endless digital distractions.
Brain fog is so common that bookshops are now full of titles promising to help you achieve focus, master attention and mental clarity, eliminate distractions, improve concentration and avoid overthinking.
And supplement websites are peddling various tablets, powders and gummies, which they claim will sharpen your cognitive performance.
It is clear that banishing brain fog is now big business. But there are simple and scientific ways to fight back and restore your mental focus. Here are 10 steps to clearer thinking…
Perform emotion check-ins
American psychologist Daniel Goleman, author of Focus: The Hidden Driver of Excellence, recommends performing an ‘emotion check-in’ three times a day.
This is a simple 30-second window of calm in your chaotic day, in which you ask yourself, “What am I feeling right now?”.
It is important to name any emotions – such as ‘anxious’ or ‘stressed’ or ‘frustrated’ – precisely, because this precision activates the prefrontal cortex – the brain’s rational centre and executive command hub – which helps to regulate the more emotional and irrational responses of the amygdala, the part of brain that reacts to stress, anxiety and fear.
Performing this small daily habit will encourage you to pause and reflect on how you are feeling throughout the day, improving your self-awareness, and enabling you to rationally identify and neutralise stresses that could be impacting your clarity of thought.
These regular emotion check-ins will also strengthen the neural pathways between the prefrontal cortex and the amygdala, so that over time you will automatically react more calmly to those stresses and distractions, enabling you to think more clearly throughout the day.
Complete ‘body scans’
Goleman also suggests you perform regular ‘body scans’ throughout the day, taking two minutes to scan your body for tension, especially in your shoulders, neck, jaw and stomach.
By identifying your physical tensions, you will learn how to relax your body and restore the feeling of calm required for clear thinking. Only by recognising and managing your own emotions will you be able to achieve the clarity of mind you crave.
This mindfulness technique will, over time, act like an early warning system, so you sense and dissolve any tension before it hijacks your mind.
When you feel tension during the day, that's your body telling you that something feels wrong, and it is time to put it right, with deep breathing, gentle stretching, a mind-calming walk or positive self-talk.
Practise ‘full attention’
Cognitive focus is a skill like any other: it requires practice and repetition. “Attention works much like a muscle,” writes Goleman. “Use it poorly and it can wither; work it well and it grows.”
To fight back against the distractions of our digital world, practise focusing intently on one particular task.
For example, if you are trying to watch the TV while running on a treadmill, you are not training your brain to focus on the task in hand. Instead, tune into the rhythm of your run and the sensations in your body. This deep focus will, in time, transfer into all the other tasks you perform during the day.
Another good technique is to focus on your breathing. As your mind wanders, learn to bring your focus back to your breathing.
The more you practise, the stronger the connections in your brain circuitry grow. Brain games, books and puzzles also nourish a sense of deep focus.
By paying close attention to whatever you are doing, you will learn to feel calm and focus. Over time, you will begin to let go of distractions and focus on one task at once.
When working on difficult tasks during the day, turn off notifications or switch your phone to silent to help nurture your focus.
Eat healthy fats
About 60% of your brain is made of fat. Healthy sources of dietary fat are essential for maintaining mental clarity and focus.
Omega-3 fatty acids, found in salmon, trout and sardines, help to build brain cells, ensure they function well and limit oxidative stress.
Eggs contain tryptophan, which helps your body to make serotonin, a chemical that enhances your mood.
And the yolks contain choline, a key component of the memory-boosting brain chemical acetylcholine. Walnuts are also packed with omega-3 fatty acids, which aid brain function.
Olive oil is a good source of monounsaturated fatty acids, which aid cognitive function. Avocados also contain monounsaturated fats, which provide sustained energy throughout the day.
They’re also high in magnesium and potassium, which help improve blood flow to the brain.
Inject structure into your day
If the pace of modern life is leaving you feeling overwhelmed, building routine and structure can help ensure you stay in control and keep a clear mind.
Helpful tools range from physical notebooks, diaries, journals, lists and week planners to digital note apps, calendars and voice notes.
By injecting structure into your day, you will build an invisible scaffolding that will help you to maintain focus and order.
Consistent routines help reduce decision fatigue and make daily life more manageable. In particular, having a clear morning or evening routine – such as a morning plan featuring a healthy breakfast and a walk, or an evening pattern with a bath and time for relaxing reading before bed – can help create structure when your brain feels tired.
Pay attention to your meal plans, too: studies show that people who eat breakfast tend to have better attention, memory and overall cognitive performance.
Part of this self-improvement process involves learning to prioritise and simplify tasks. Get small jobs done first and try ticking off tasks to help build momentum and positivity.
Breaking tasks into smaller steps can also make them feel more manageable. Don’t worry about cleaning your whole bedroom.
Start by dusting the surfaces. Then sorting the clothes. Then making the bed. By focusing on one task at once, everything feels more manageable.
Try to schedule specific slots into your calendar for focused work, and treat those deep work sessions as non-negotiable appointments.
To help manage your energy levels at work, try the Pomodoro Technique. This system boosts focus and prevents burnout by breaking work into 25-minute, distraction-free intervals separated by five-minute breaks.
After four cycles, take a longer 15 to 30-minute break to recharge your brain. With these dedicated chunks of work time, it is easier to maintain mental focus.
Eat more dark leafy greens
Dark leafy greens such as spinach and kale offer an amazing range of brain-boosting benefits. They contain high levels of vitamin C and even some iron, which helps to fight the fatigue that can be caused by iron deficiency. They also contain nitrates, which improve blood flow to the brain and keep you alert.
One study in the journal Neurology found people who ate just one serving of leafy greens a day slowed the cognitive decline that comes from ageing. Those who consumed one or two servings daily had the minds of adults 11 years younger.
Exercise more often
Regular exercise is a proven way to banish brain fog. Cardiovascular exercise, such as walks, jogs and bike rides, triggers the release of feel-good chemicals, and nerve and brain growth factors.
Because your heart rate and blood flow soar, more oxygen and nutrients are ferried to your brain, helping to create new neurons and boost your focus.
In one study, researchers found increased levels of peak oxygen uptake – the maximum rate of oxygen consumption measured during exercise, and a good indicator of physical health – are strongly associated with an increased volume of grey matter, the structure of the brain associated with processing information, memory and emotions.
Another research paper found exercise is linked to an increased volume in the hippocampus – the part of the brain associated with memory.
Exercise also promotes general neuroplasticity – the brain’s ability to form new neural connections and adapt throughout life.
Overall, a huge amount of research suggests regular exercise improves cognitive function, slows down the mental ageing process and helps us to process information more effectively.
Read more: Why you need to start cycling: 27 science-backed benefits for your brain, body and life
Eat more cruciferous veggies
Cruciferous veggies, such as broccoli, cabbage and brussels sprouts, are good for your mental focus. They are a good source of vitamin K, which can help to boost cognitive function.
In studies, cruciferous vegetables are also linked specifically to reducing the thickness of carotid artery walls, improving blood flow to the brain. And they contain glucosinolates, which protect your brain chemistry and have anti-inflammatory effects.
A study in Molecules found a higher intake of cruciferous vegetables is associated with reduced inflammation and improvements in cognitive function over time.
Cruciferous veggies are also excellent sources of choline, known for its important role in supporting cognitive function.
Drink more water
Always make sure you drink six to eight glasses of water a day to help banish brain fog. Around 75% of the brain is water, so it requires constant hydration to maintain neurotransmitter production, blood flow and mental clarity.
Even mild dehydration causes a reduction in alertness, memory problems and poor decision-making, which can manifest as brain fog. So, keep sipping throughout the day to help ward off the foggy thinking triggered by dehydration.
Declutter your space
Whether it is your office desk or your kitchen work surfaces, decluttering your space will improve your clarity and focus.
A cluttered environment can lead to a cluttered mind. Research by Princeton University revealed that our physical environment directly influences our brain’s performance.
When we are surrounded by mess, our visual cortex is overwhelmed by stimuli, making it harder for us to focus.
Think of your frazzled brain like a computer trying to run multiple programmes at once, depleting your available cognitive resources.
By keeping your workspace and home tidy, you will minimise distractions, preserve mental resources and boost your focus.
Research suggests organised spaces boost productivity by 77% and reduce cortisol – the stress hormone – by 27%.
