Have you ever reached the end of the workday when a colleague sends a quick message—something that should be a “simple” question—but instead of answering, you feel overwhelmed… and maybe a little irritated they even asked?
Then you leave work, head home, and suddenly the question “What’s for dinner?” feels impossible to answer—so you default to fast food (again 😏).
If this sounds familiar, you’re not alone.
And no, you’re not a jerk, and you’re not a bad parent.
What you’re experiencing is something very real: decision fatigue.
Understanding what’s behind this can help you feel less frustrated and make better decisions when it actually matters.
What is Decision Fatigue?
Decision fatigue is “a state of mental overload that can impede a person’s ability to continue making decisions.”
Dr. Lisa MacLean, a psychiatrist and Director of Physician Wellness at Henry Ford Health in Detroit, Michigan, explains it like this: “After making many decisions, your ability to make more decisions over the course of a day becomes worse. The more decisions you have to make, the more fatigue you develop and the more difficult making decisions can become.”
And the numbers back it up. It’s estimated that adults make around 35,000 decisions each day. Think about that for a moment. Most of those aren’t big decisions, but they still require mental energy.
You’re making constant decisions in your personal life—what to wear, what to eat, how to spend your time, how to respond to family and friends.
At the same time, you’re making countless decisions at work—responding to emails, solving problems, managing people, prioritizing tasks, and navigating challenges.
So when you find yourself thinking, “Why am I so exhausted? I just sat at a desk all day!” – pause. Your brain has been working all day.
It’s not that dinner is a harder decision than the ones you’ve been making at work – it’s that it’s one decision too many.
What’s Happening in Your Brain
Decision-making primarily happens in the prefrontal cortex, the part of your brain responsible for logic, problem-solving, and self-control. And just like any muscle, it gets tired with overuse.
It’s like your phone battery – by the end of the day, you’re in low power mode. When that happens, decision fatigue starts to show up.
You might notice:
- Procrastination
- Impulsivity
- Avoidance
- Indecision
- Irritability
- Mental fog
- Physical exhaustion
- A general sense of overwhelm
If you’re feeling this, you’re not broken. You’re depleted.
Suddenly, small things feel big. A quick question feels frustrating. Easy tasks take more effort than they should.
That’s not a reflection of your ability – it’s your brain asking for a break.
How Do We Give Our Brains a Break?
The foundation is simple, but not always easy: rest and recovery.
Sleep Matters More Than We Think
Many adults aren’t getting enough, and even when we are, the quality matters. According to the Centers for Disease Control and Prevention, 1 in 3 adults in the United States reported not getting enough rest or sleep every day. For adults aged 18-60, that means at least 7 hours per night.
If you track your sleep with a watch, ring, band, or other device, you’ve probably noticed the difference between quantity and quality of sleep. There’s nothing like waking up to the message: “Your total sleep was long enough, but you spent a lot of time awake. You may not feel well rested today.” 🙄
Better sleep doesn’t just help you feel better, it helps you decide better. If you, like me, sometimes need to improve your sleep quality, check out these tips from the Mayo Clinic.
Reduce Decisions Ahead of Time
Another effective strategy to give your brain a break is simple: make fewer decisions each day by removing repeated, low-value decisions.
A few practical ways to do that:
- Plan ahead: Decide meals for the week instead of figuring it out each day
- Create defaults: Keep things like breakfast, workouts, or even a daily “uniform” consistent
- Batch decisions and tasks: Group similar tasks instead of constantly switching between them
- “Decide once”: A concept from Kendra Adachi, author of The Lazy Genius Way. Make a single decision that covers repeated situations (like one go-to teacher gift or a standard brand you always buy).
You’re not removing flexibility, but you’re preserving energy for the decisions that actually matter.
Recharge On Purpose – HALT
Regular movement, proper nutrition, and intentional downtime all help your brain reset. Even short breaks can make a difference.
In her podcast, “The Next Right Thing,” Emily P. Freeman frequently discusses topics relevant to people who struggle with decision fatigue. Episode 115 references the acronym HALT – a quick way to recognize when you’re not in the best state to make decisions:
H = Hungry
A = Angry
L = Lonely
T = Tired
If any of these are true for you, even a simple decision can feel heavier than it should.
Sometimes the solution isn’t to push through – it’s to pause. Eat something. Take a break. Reach out to someone. Get some rest. When you take care of the underlying need, the decision often becomes much easier.
It’s Not Just Personal, It’s Organizational
This isn’t just an individual issue—it’s also a workplace opportunity.
Managers and HR leaders can reduce decision fatigue and free up their teams’ mental energy. A few ways to start:
Audit decision points
Where are employees making frequent or high-stakes decisions? Where are the bottlenecks?
Create clear guidelines
For example, instead of requiring manager approval for every small expense, set clear thresholds that employees can act within.
Leverage technology
Automate routine, low-risk decisions. Repetitive and rules-based processes, like time-off requests, are good places to start.
Improve workflow
Encourage batching similar tasks and protect time for focused, uninterrupted “deep work” time.
Promote self-care and connection
Normalize breaks, time off, and realistic workloads. Create space for employees to connect. Even as a remote team, we prioritize connection to support a healthier workspace.
When we reduce unnecessary decisions, we free up mental energy for the ones that actually matter.
A Final Thought on Decision Fatigue
At the end of the day, decision fatigue isn’t a sign that you’re doing something wrong—it’s often a sign that you’re doing a lot.
So the next time you feel irritated by a simple question or completely stuck on what should be an easy decision, take a step back and give yourself some credit. Your brain has been working hard!
And sometimes, the smartest decision you can make… is to make fewer of them tomorrow.
If you’re thinking about this from a team or business perspective, it’s worth asking: where are people spending energy on decisions that don’t actually require it? Small changes there can have a bigger impact than you might expect.