Do you feel like you can’t focus on anything? Like your brain is just foggy all the time? If so, you’re not alone. Mental fatigue is a real thing, and it’s more common than you might think. Here’s more information about what mental fatigue is, how to combat it effectively, plus some helpful tips for regaining your focus and getting your productivity back on track!
Mental fatigue is a type of cognitive impairment that can make it difficult to focus, pay attention, and think clearly. It can be caused by a variety of factors, including sleep deprivation, stress, anxiety, and depression. Mental fatigue can also be the result of medical conditions like Alzheimer’s disease or Multiple Sclerosis. People who have ADHD are especially prone to mental fatigue, as are people who work in high pressure jobs or have a lot of responsibilities.
Symptoms of mental fatigue include:
- difficulty concentrating
- trouble remembering things
- slower thinking
- poor decision making
- irritability
- headaches
If you’re dealing with mental fatigue, there are some things you can do to combat it.
Sleep
First, make sure you’re getting enough sleep. Adults need around seven to eight hours of sleep per night, so if you’re not hitting that mark, you may be more prone to mental fatigue. Create a bedtime routine and stick to it as much as possible. Turn off electronics at least 30 minutes before you go to bed, and try to avoid working or using your phone in bed.
Sleep is a crucial opportunity for your brain to rest and recover from the day’s activities. When you don’t get enough sleep, your brain doesn’t have a chance to properly rest and recharge, which can lead to mental fatigue and other problems.
Try A Supplement
If you’re still struggling to focus, even after getting enough sleep, you may want to try a supplement. There are a few different options out there that can help with mental fatigue.
One popular option is omega-three fatty acids. These are found in fish oil supplements and can help improve cognitive function. Another option is vitamin B-12, which is important for energy levels. You can find B-12 supplements at most health food stores.
If you suffer from a diagnosed medical condition that causes mental fatigue, you might be prescribed a prescription drug such as Adderall. But not everyone wants to go on a prescription medication like this – if you feel like this, then look into the alternatives to Adderall too.
Exercise
Exercise is also a great way to combat mental fatigue. It may seem counterintuitive, but getting your heart rate up and sweating it out can actually help you feel more alert and focused. Exercise increases blood flow to the brain, which helps deliver essential nutrients and oxygen. It also releases endorphins, which have mood boosting properties.
Even just a short walk around the block can make a big difference. Just remember to listen to your body and not push yourself too hard – you don’t want to exhaust yourself and make your mental fatigue worse!
Make Your Life Less Stressful
If you’re always feeling stressed out, it’s no wonder you can’t focus. Stress can take a serious toll on your mental and physical health. If you can, try to find ways to make your life less stressful. This might mean delegating some of your responsibilities at work or home, saying “no” more often, or taking some time for yourself each day to relax and unwind.
You might also want to try a relaxation technique like meditation or yoga. These can help you calm your mind and body, and reduce stress levels.
It might be easier said than done to make your life less stressful, but if you can remove at least a few stressful things from your life, then you’ll be on the right road to better concentration.
De-Clutter Your Environment
You’d be surprised how much mess and clutter can impact your mood, focus and concentration. If your environment is cluttered and chaotic, it can be hard to feel calm and relaxed.
Take some time to de-clutter your space – both at home and at work. Get rid of any unnecessary paperwork or belongings that are just taking up space. Organize your things so they’re easy to find and put away. A tidy environment can help you feel more relaxed and less stressed, which can in turn help you focus better.
Get Off Screens
In today’s world, it’s hard to avoid screens. We’re constantly surrounded by them – at work, at home, on our phones, on our laptops. If you’re finding it hard to focus, it might be time to take a break from screens.
Even just an hour or two without screens can make a big difference. Spend some time outside, read a book, or talk to a friend. You’ll be surprised how refreshed and relaxed you feel without the constant barrage of images and information.
Take a Break
If you’re feeling mentally fatigued, it’s important to take a break. This doesn’t mean taking a nap (although a short nap can sometimes be helpful). Instead, take a few minutes – or even an hour or two – to yourself.
Do something you enjoy, without any distractions. This could be cooking a meal, listening to a podcast, or just sitting in the park and listening to the soundscape.
Mental fatigue is a real issue that can impact your productivity, focus, and overall wellbeing. But there are things you can do to combat mental fatigue. Try some different things out to see what works for you!