Reviewed by Brian St. Pierre, MS, RD
We all make hundreds of choices day-after-day, large and small.
What to have for breakfast. Whether or to not exercise—or when. Which project to tackle first at work. More coffee or not.
After some time, it’s only natural that call fatigue sets in.
Decision fatigue can occur to anyone—but it surely’s especially disruptive if you’re trying to vary old habits and make latest (healthier) selections, but you lose steam by 10 AM.
Let’s take a more in-depth take a look at what decision fatigue is, what causes it, and the way to shake it off so you possibly can proceed to make good, intentional selections ongoing.
What is decision fatigue, anyway?
Decision fatigue refers to the deteriorating quality of choices made after a chronic period of decision-making. Decision fatigue also can occur when faced with an awesome variety of selections.
When working toward wellness goals, the mental exhaustion from constant decision-making can hinder your ability to make positive selections, especially in areas like exercise and nutrition. The constant evaluation of your workout schedules, meal selections, and other features of your lifestyle and routine can result in decision fatigue.
Signs of decision fatigue
Decision fatigue can manifest in several ways. It might last days, weeks, or longer.
Here are six common signs that you simply could be experiencing it.
Sign #1: Procrastination and avoiding decisions
One of the first signs of decision fatigue is procrastination and the tendency to avoid making selections. As decision fatigue sets in, chances are you’ll find it increasingly difficult to initiate or conclude decision-making processes, resulting in delays and lack of motion.
Sign #2: Impulsivity
On the opposite hand, decision fatigue also can manifest as impulsivity. In an effort to expedite decision-making and alleviate mental strain, chances are you’ll resort to impulsive selections, increasing the likelihood of taking less thoughtful actions.
Sign #3: Exhaustion
Decision fatigue often results in mental exhaustion. You may feel drained and mentally drained, which can affect your overall cognitive functioning and energy levels.
Sign #4: Brain fog
A typical symptom of decision fatigue is the feeling of “brain fog.” This mental cloudiness can hinder clarity of thought, making it difficult for people to focus, process information, and make clever selections.
Sign #5: Overwhelm
As decision fatigue accumulates, individuals may develop into easily overwhelmed by even minor selections. Tasks that may typically be manageable could appear daunting, contributing to heightened stress levels.
Sign #6: Irritability
Decision fatigue can result in increased irritability and emotional sensitivity. The mental strain from continuous decision-making may impact a person’s patience and tolerance, leading to reactive emotional responses.
What causes decision fatigue?
A mix of things can contribute to decision fatigue.
Cause #1: You’re all the time making decisions.
When you end up consistently making quite a few decisions throughout the day, from selecting what to wear to deciding on work-related tasks, chances are you’ll be liable to decision fatigue.
The cumulative effect of those every day selections can overwhelm your cognitive resources, making subsequent decisions more difficult.
Cause #2: You make a whole lot of decisions that impact other people.
Decisions which have a major impact on others can contribute to decision fatigue.
When your selections carry weight and affect those around you, the mental burden intensifies. Balancing personal and skilled responsibilities that influence others can result in a heightened sense of responsibility and decision-related stress.
Cause #3: You make stressful or complex decisions.
Engaging in decision-making that is especially stressful or complex can speed up the onset of decision fatigue.
Evaluating intricate scenarios, especially under pressure, demands more cognitive resources, expediting mental exhaustion. High-stake decisions amplify the toll in your mental energy, making subsequent selections more taxing.
Cause #4: You’re experiencing a difficult or uncertain life situation.
Life situations characterised by difficulty or uncertainty can exacerbate decision fatigue.
Coping with unusually stressful challenges, whether personal or skilled, consumes mental bandwidth. Navigating through uncertainty heightens decision-related stress, intensifying the impact of decision fatigue.
How does decision fatigue relate to your health and wellness?
Decisions related to weight loss program, exercise, and overall health management may be overwhelming.
Constantly evaluating food selections, workout routines, and health-related decisions can challenge cognitive resources, exacerbating decision fatigue.
Further, when experiencing decision fatigue, your ability to make thoughtful, proactive health decisions diminishes. Fatigue may result in impulsive selections, akin to impulsive eating or skipping workouts, impacting your progress toward your goals.
How to beat decision fatigue
Overcoming decision fatigue may not occur immediately, but by following the following tips, you possibly can significantly reduce its effect in your health and well-being.
All it takes is a few careful planning and learning to let go.
Strategy #1: Remove selection from areas of your life where you possibly can.
The intentional simplification of every day decisions not only streamlines your life but in addition enhances your cognitive capability for more meaningful and impactful selections.
One approach is to ascertain routines to set some features of your every day life in stone—no decisions obligatory. This deliberate structuring (akin to predetermining what days/times you do your workouts) serves to cut back the continued need for decision-making in these areas.
Implementing routines also provides a psychological framework that turns repetitive decisions into automatic actions. For instance, adopting an everyday weekly meal prep ritual.
Of course, this strategy is especially helpful for recurring activities, where predetermined selections may be consistently applied. This act of intentionally removing selections can provide you with back a way of control and predictability in your every day life.
Strategy #2: Delegate where you possibly can.
Whether within the workplace or at home, delegating decisions to others not only lightens your cognitive (and practical) burden but in addition promotes collaboration.
Distributing tasks at work fosters a way of shared responsibility—and naturally lightens your workload. By involving team members in decision-making processes, you not only profit from diverse perspectives but in addition empower others to contribute their expertise.
Similarly, inside the family or household, delegating responsibilities not only shares the cognitive load but in addition promotes a more supportive environment. This practice allows each member of the family to contribute their unique strengths, making a more balanced distribution of decision-making responsibilities.
Strategy #4: Prioritize rest activities.
Relaxation activities are particularly effective in combating the consequences of decision fatigue.
Quality sleep rejuvenates cognitive functions and replenishes mental energy. When you’re well-rested, you’re higher equipped to face the challenges of decision-making.
In addition to sleep, try engaging in mindfulness practices, akin to meditation or deep respiratory exercises.
Exercise, too, not only promotes higher sleep but in addition 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 administer the previous will help alleviate symptoms of the latter.
Many of the relief techniques we previously mentioned are also great stress management tactics.
Try establishing a consistent self-care routine, like reading, taking a warm bath, or spending quality time with family members. 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 effectively delegate certain decisions to an authority.
By leveraging their knowledge, you not only streamline decision-making but in addition gain precious insights and support in your journey to optimal health.
A health coach provides guidance on fitness, nutrition, sleep, stress, and recovery, and might design tailored plans to make it easier to improve each of those areas.
Moreover, a health coach assists in establishing routines, contributing to the removal of unnecessary decisions out of your every day life.
Working with a coach offers personalized support, helping you navigate health-related decisions while also enhancing accountability and motivation.
We’re here to make it easier to reach your goals
At Precision Nutrition, our coaches are certified experts who can make it easier to make positive decisions to enhance your life. Decision fatigue ends with us, as every client receives a customized, tailored plan designed to work with their personal preferences, lifestyle, and goals.
Learn more about how the coaches at Precision Nutrition can make it easier to learn to live the healthier, more well-balanced life you deserve.
