Brain fog is more than just being forgetful or unable to concentrate—it’s that frustrating, hazy mental state where everything feels slow, unclear, and harder than it should be.
Not only is it impossible to focus, but it’s exhausting and just makes you feel “off.” The worst part is that sometimes, you don’t even realise that this is what you’re experiencing, which means it takes longer to address it and start feeling a bit better. If you’ve ever struggled to focus or felt like your thoughts were stuck in mud, these experiences might sound all too familiar.
1. You keep losing your train of thought.
One moment, you’re mid-sentence, the next… you have no idea what you were about to say. Thoughts feel like they slip away the second you try to focus on them, leaving you struggling to keep up in conversations or finish a task without getting sidetracked.
If this happens a lot, try slowing down and breaking things into smaller steps. Writing things down, repeating key points to yourself, or even pausing for a deep breath can help your brain stay on track instead of feeling scrambled.
2. Simple decisions feel overwhelming.
Choosing what to eat for dinner, picking a show to watch, or even deciding what to do next in your day can feel like an impossible task. When your brain is foggy, even the smallest choices can feel exhausting because your mental processing speed is just… slower.
To make decisions easier, limit your options. Instead of scrolling endlessly, pick from two or three choices. Setting small routines can also help, so you don’t have to think so hard about basic things every day.
3. You read something and immediately forget what it said.
Ever read a paragraph (or an entire page) only to realise you have no idea what you just read? With brain fog, information doesn’t seem to stick the way it normally would, making it frustrating to absorb anything new.
To help, try reading aloud or summarising key points as you go along. It might feel a bit daft, but breaking things into smaller chunks and taking short breaks in between can also help your brain process information more effectively.
4. You feel physically present but mentally checked out.
You’re in a conversation, at a meeting, or watching a movie, but it feels like you’re only half there. You hear the words, you see what’s happening, but it’s like there’s a barrier between you and actually processing any of it.
When this happens, try grounding techniques like engaging your senses—holding something textured, smelling essential oils, or even drinking cold water can help snap your brain back into the present moment.
5. Your short-term memory feels unreliable.
You put your phone down, and two seconds later, you have no idea where it is. You walk into a room and immediately forget why. These little lapses can make everyday life feel frustrating, especially when they start happening more often.
Creating simple systems can help—keeping important things in the same spot, setting reminders, and writing things down as soon as they come to mind can reduce the stress of constantly forgetting small details.
6. Conversations feel harder to follow.
When your brain is foggy, it’s tough to keep up with fast-paced conversations. By the time you process what someone said, the discussion has already moved on, leaving you struggling to stay engaged or feeling like you’re constantly a step behind.
If this happens, try asking people to slow down or repeat key points. Don’t be afraid to pause and gather your thoughts before responding—most people won’t even notice, and it can make a huge difference in keeping up.
7. You feel mentally exhausted after simple tasks.
Things that usually wouldn’t drain you—like replying to emails, running errands, or even chatting with friends—suddenly feel like they take way too much effort. Brain fog can make even low-energy activities feel overwhelming, leaving you mentally wiped out way faster than usual.
When this happens, listen to your body. Take breaks, simplify your to-do list, and give yourself permission to rest when you need it. Pushing through only makes the fog worse.
8. You struggle to find the right words.
You know exactly what you want to say, but the right word just won’t come out. It’s like your brain refuses to connect thoughts to speech, leaving you pausing mid-sentence, scrambling to describe something, or just giving up entirely.
If this happens a lot, don’t stress about filling every silence. Slowing down, rephrasing, or even using simpler words to get your point across can help until the fog lifts. It’ll be a lot less stressful for you, and you might find the right thing comes into your head sooner that way.
9. Your focus disappears after just a few minutes.
Even if you start with the best intentions, your attention drifts within minutes. You find yourself rereading the same thing, zoning out in meetings, or getting distracted by the smallest things. No matter how hard you try, staying focused feels like a battle.
Try using focus techniques like the Pomodoro method, in which you work in short bursts but take breaks in between, or changing your environment to minimise distractions. Sometimes, changing tasks or taking a quick walk can help reset your concentration.
10. You feel like you’re moving in slow motion.
Your body might be functioning, but your brain feels like it’s lagging behind. Everything takes longer than it should—thinking, reacting, even forming opinions. It’s like your mental processing speed is stuck on a delay.
When you feel this way, avoid multitasking and focus on one thing at a time. Your brain is already working harder than usual, so simplifying your tasks can make things feel more manageable.
11. You wake up tired no matter how much you sleep.
Even after a full night’s rest, you wake up feeling foggy, sluggish, and like you could easily sleep for another few hours. Brain fog often comes with mental fatigue, making it hard to feel refreshed even when you technically got enough sleep.
Improving sleep quality (not just quantity) can help—keeping a consistent bedtime, limiting screen time before bed, and avoiding caffeine too late in the day can all make a difference.
12. You feel disconnected from yourself.
Brain fog can make you feel detached from your own thoughts, emotions, and even your identity. It’s like you’re on autopilot, going through the motions without fully processing anything. This can leave you feeling frustrated, stuck, or even questioning why you don’t feel like “yourself.”
When this happens, try things that help you reconnect—whether that’s going to the gym, doing something creative, or whatever else. Finding small ways to engage with yourself can help bring you back into the moment.
