Fight the Fog — Don’t Let Brain Fog Cloud Your Success

COVID disrupted lives and routines. People were out sick for weeks or longer and many ended up with lasting side effects, like brain fog . We had to develop new ways to work while juggling distractions and low motivation. And, with all the stress that comes with regular life, it is more than likely that we have all experienced brain fog at one time or another. According to neuroscientist, psychologist, and author Sabina Brennan , this is a problem affecting 600 million people worldwide.

Brain fog is often a symptom of underlying behaviors that drain the brain's resources, resulting in a loss of mental clarity, making it difficult to remember, concentrate, or focus. Instead of letting the brain cloud over, she suggests fighting the fog with these three practices to return to our most productive selves.??

1. Reintroduce Routines

People can get brain fog for countless reasons , but according to Brennan, a lack of routine is the most common source. Thinking takes up most of the body’s energy, and so, to conserve resources, the brain automates a lot of its responses. Our brains need that autopilot to keep from overheating during the heavy work of thinking; but the longer they spend on autopilot, the greater the shock (and risk of brain fog) when those patterns are disrupted.?

When regular habits fall off track, make new ones – and start early. Disruptions to our morning patterns can cause anxiety and overwhelm leading to brain fog and setting us up for a day of distraction. For remote workers, Brennan suggests scheduling a “fake commute.” Walk around the block at the beginning and end of the day. Add other patterns — a regular lunch hour or a scheduled dog walk — and take advantage of the brain’s autopilot system to save more energy for complex thought.?

2. Let Sleep Clean and Refresh

One of the best routines to fight brain fog is a good night’s sleep. Waking up still tired is more than merely an inconvenience — it could be a sign our bodies are not getting enough sleep. That feeling means our body was unable to fully flush its systems of adenosine , the chemical our brain produces to make us drowsy, resulting in “sleep debt,” Brennan explained.?

Sleep deprivation impacts the brain’s functions at the cellular level , making it slower to react, weaker to fire, and sloppier in its work. Like the street sweepers that come in at dusk while no one else is on the road, says Brennan, nighttime is when the brain’s minimal cognitive activity allows for the deepest clean. Without it, brain cells will be unable to function at their full capacity.

3. Get Moving

Another important routine to fight brain fog and boost cognitive function is physical activity. Not only will exercise improve regular sleep , but it also releases brain-derived neurotrophic factor (BDNF). This protein is vital to the survival, growth, and maintenance of neurons in key circuits. It acts like brain “fertilizer,” says Brennan, making it easier for neural cells and connections to grow.?

For many people, brain fog is our new post-COVID reality, while for others, it may come on at any time for many reasons. But just as having a poor internet connection makes a streaming video pause, skip, and scramble, brain fog can negatively impact our performance at work. To free up cognitive energy and bounce back from brain fog, we can implement practices that keep it from rolling in.?

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Tom Popomaronis is Executive Vice President of Innovation at Massive Alliance, a global executive branding agency. Tom co-founded Massive's Executive Leadership Branding program – which transforms world-class executives into contributing authors at leading publications.

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