What Is Decision Fatigue? (And How to Avoid It)
If you’ve never heard the term before, you may be wondering: What is decision fatigue? And have I ever experienced it?
Well, if you’ve ever felt mentally exhausted after a long day and stressed out by the prospect of choosing between two or more things (however simple), you may be experiencing decision fatigue. In this blog post, we’ll explore:
- What decision fatigue is
- The signs you have decision fatigue
- How to avoid decision fatigue
What Is Decision Fatigue?
Decision fatigue is a term used to describe the feeling you get when you are presented with too many choices, and therefore decisions, to make throughout the day. Each decision, whether it’s navigating a complex business situation or something as simple as deciding what to eat for dinner, takes up mental energy.
As psychologist Roy Baumeister, who coined the term, found in his research, our mental resources are finite. The more choices we make, the more those resources get depleted. Eventually, our ability to make thoughtful, rational decisions declines.
If you don’t get a chance to restore some of that energy by taking a break or seeking support, you can start to feel anxious, drained, and overwhelmed. This can have a significant impact on your mental and physical health as well as on your ability to make further, well-reasoned decisions.
You might start the day strong – choosing an outfit, replying to emails, managing meetings. But by 4 p.m., you’re staring at a menu, unable to pick between pasta or salad. That’s decision fatigue in action.
Is There a Difference Between Decision Fatigue and Indecisiveness?
Yes, there is a difference between decision fatigue and indecisiveness.
- Decision fatigue is when someone is comfortable making decisions most of the time but begins to struggle after a seemingly endless series of them.
- Indecisiveness is a character trait that causes someone to routinely struggle or avoid making decisions. Indecisiveness can be a symptom of low self-confidence.
Imagine Sarah, a confident manager who typically handles decisions well. But after a hectic day, she suddenly finds herself unable to choose what to eat for dinner. This is a sign of decision fatigue. In contrast, James often struggles to make choices in general and tends to rely on others to decide for him. This consistent pattern points to indecisiveness.
8 Signs You Have Decision Fatigue
Someone experiencing decision fatigue may notice some, or all, of these symptoms:
- You can’t concentrate: Your brain feels foggy, and tasks take longer than they should. You may find it difficult to stay present or finish what you’ve started.
- Small decisions feel huge: Even choosing what to wear or what to eat becomes mentally taxing. The weight of tiny choices can feel oddly heavy.
- You keep putting things off: You avoid making decisions by procrastinating, hoping the problem will resolve itself or disappear altogether.
- You act on impulse: Rather than carefully weighing your options, you make snap decisions just to get them over with – even if they’re not the best.
- You avoid choosing at all: You hand off choices to others or simply disengage, unable to bring yourself to pick a direction.
- You’re quicker to snap: Your patience runs thin. Minor issues or interruptions lead to outsized frustration or irritability.
- Your body is showing signs of stress: Fatigue, poor sleep, muscle tension, and even digestive issues can signal that your mind and body are overstressed.
- You feel regretful: Once you have finally made a decision on something you have been putting off, you’re often left second-guessing or feeling dissatisfied with the outcome.
How to Avoid Decision Fatigue
When you are experiencing decision fatigue, the idea of making changes to your situation can feel daunting or even hopeless. However, there are a few simple things you can do to get back on track.
Plan Out Your Schedule
Map out a plan for your day and stick to it as much as possible. Tools like Notion, Google Calendar, or a simple paper planner can help take the guesswork out of your day. By mapping things out ahead of time, you reduce the number of small, draining choices you need to make in the moment. You can even create helpful “defaults” for recurring decisions. For instance, you might:
- Rotate between three go-to work outfits to simplify your mornings
- Prepare a weekly lunch menu to save time and effort during busy weekdays
- Follow a set workout schedule to remove the daily “what should I focus on today?” dilemma
Although these habits may take time to develop, it’s worth building them to create an easy, low-stress routine.
Take Regular Breaks
We don’t tend to make the best decisions when we’re tired, so it’s essential to build in some time for yourself throughout the day to unwind. Regular breaks help clear mental clutter and give your brain space to recover (especially if you’ve been making back-to-back decisions).
Breaks don’t have to be long to be effective. A few simple options include:
- Taking a short walk to get fresh air and clear your head
- Stretching or moving for five minutes to shake off tension
- Grabbing a healthy snack or a glass of water to refuel
- Listening to a podcast or a calming playlist to reset your mood
- Practicing a short breathing exercise to recenter your focus
You could also try the Pomodoro Technique – 25 minutes of focused work followed by a 5-minute break – to stay productive while giving your mind regular chances to recharge.
Get Your Priorities in Order
Different decisions require different amounts of mental energy. Some are more complex, like those involving work, finances, or relationships. Others are more trivial, such as choosing a podcast for your commute.
It helps to distinguish between high- and low-priority decisions early in the day. One simple way to do this is by using the Eisenhower Matrix, which sorts tasks into four categories: urgent and important, important but not urgent, urgent but not important, and neither. This can help you clarify what truly needs your attention, what can be rescheduled for later, what can be delegated, and what can be dropped entirely.
Try to avoid stacking too many complex decisions into one day. Spacing them out not only reduces fatigue but also leads to more thoughtful outcomes. And because your priorities will naturally shift over time, it’s worth reviewing them every few months to make sure your time and energy are still aligned with what matters most.
Learn to Be Mindful
Mindfulness doesn’t have to mean sitting cross-legged in silence for an hour. In fact, many people assume it’s too time-consuming or just not for them. But the good news is, you can practice mindfulness in as little as 60 seconds.
Even brief pauses to check in with yourself can help. That might mean focusing on your breath for a minute, taking a mindful walk without your phone, or simply noticing your surroundings with intention. These small moments of stillness can help you reset when you’re feeling scattered or overwhelmed.
Regular mindfulness practice – however short – has been shown to reduce stress, combat mental fatigue, and improve focus and decision-making. You don’t need special tools or a perfect setting to get started. Try this one-minute guided exercise from Headspace to see how easy it can be to add a moment of calm into your day.
Narrow It Down
Not all decisions carry equal weight. When too many pile up in a single day, they can quickly become overwhelming. If your plate feels too full, try narrowing down your list to the most important three. From there, focus on just one at a time. If you’re still feeling stuck, use a simple pros and cons list to bring some objectivity to the process. Or try the “10-10-10” method: ask yourself how you’ll feel about the decision in 10 minutes, 10 months, and 10 years.
Streamlining your decision-making doesn’t mean ignoring what matters – it means giving each big choice the clarity and energy it deserves.
Consider the Time of Day
Our brains don’t operate at the same level all day long. Thanks to our circadian rhythms, our natural internal clocks, most people experience a cognitive peak in the late morning and a noticeable dip in the afternoon. Studies have shown that we tend to make better, more rational decisions earlier in the day, when our mental energy is higher and distractions are lower.
With that in mind, try to schedule your most important tasks for earlier in the day. Save more routine or admin-heavy tasks for later, when your focus may naturally start to wane. By tackling your most important tasks earlier, you make the most of your mental energy and give yourself a lighter, more manageable afternoon.
Get Support
You don’t have to navigate every decision alone. Sometimes just talking things through with someone you trust can help you see a situation more clearly or feel more confident in your choice. Don’t be afraid to ask for a second opinion or to delegate decisions when it makes sense.
If decision fatigue is building over time and even small choices start to feel overwhelming, it might be a sign to reach out for professional support. Speaking to a doctor, counselor, or therapist can help you get to the root of what’s going on and give you tools to manage it in a healthy way.
Take Back Control of Your Workday
If decision fatigue has you craving more control over your time and workload, freelancing could be a refreshing change. At Knowadays, our course library doesn’t just cover writing, proofreading, and editing. We also provide guidance on how to build a successful freelance career – giving you the skills you need to get started with confidence. You’ll learn at your own pace, on your own schedule, with support at every step.
Sign up for some free lessons for a sneak peek at what Knowadays has to offer.
Your email address will not be published.