Decision Fatigue: Why We Struggle to Make Choices and How to Cope
Every day, we’re faced with decisions: what to wear, what to eat, when to respond, how to phrase that message, whether to say yes, whether to say no.
Some decisions are small and automatic.
Others feel heavy, layered, and exhausting.
By mid-day (or sometimes, mid-morning), we may find ourselves scrolling mindlessly, putting things off, or feeling inexplicably irritable - unable to choose what once seemed simple.
This isn't laziness or indecision. It’s something very real: decision fatigue.
What Is Decision Fatigue?
Decision fatigue is the mental and emotional exhaustion we feel after making too many decisions in a short span of time.
Like a muscle that gets tired with overuse, our brain’s ability to weigh options, think clearly, and make sound choices wears down throughout the day.
The result? We either:
Avoid making a choice altogether
Act impulsively or mindlessly
Overthink small things until we spiral
Why Does It Happen?
Our brains are wired to conserve energy. Every choice, big or small, takes up mental resources. The more we spend, the less we have left for later decisions.
We feel decision fatigue more intensely when:
We’re under stress or dealing with uncertainty
We don’t have routines in place
We’re constantly switching between tasks
We put pressure on ourselves to “get it right” every time
Our emotional energy is already drained
Today, we’re bombarded by options, opinions, and information - fatigue is inevitable.
What It Feels Like
You can’t decide what to cook, so you order in (again).
You stare at an email draft for 20 minutes, unsure how to phrase the last sentence.
You put off a small task because the idea of starting feels overwhelming.
You agree to something you didn’t want to, just to end the conversation.
You second-guess every choice, afraid of the “wrong” one.
Sound familiar? Yeah, you're not alone.
How to Cope With Decision Fatigue
You don’t need to overhaul your life. But a few intentional shifts can help preserve your energy and make decision-making feel less overwhelming.
Build Micro-Routines
Create default choices for common tasks.
Example: Have a go-to outfit combo. A meal plan for weekdays. A standard way you begin your mornings.
These reduce daily “micro-decisions.”
Make Important Decisions Early
Your mental clarity is sharpest in the morning.
Try to tackle bigger choices before the afternoon slump sets in.
Limit Daily Decisions
Simplify wherever possible. Set boundaries with choices that don’t matter as much — and free up space for the ones that do.
Break It Down Like a Goal
When a decision feels too big, try this:
Name the goal clearly. (e.g., “I want to plan my weekend.”)
Break it into smaller choices. (What do I need to feel rested? Who do I want to spend time with? What can wait?)
Take one tiny step. You don’t need the full plan. Just the next best step.
Every decision doesn’t have to be made all at once.
Like with goals, clarity builds one small, intentional choice at a time.
Pause Before You Say Yes
If you’re unsure, give yourself time. “Let me think about it” is a powerful sentence.
It buys space, so you can respond, not react.
Check in With Your Body
Sometimes what feels like indecision is really just exhaustion, hunger, or overstimulation.
Take a breath. Move your body. Have some water. Start again.
Be Kind to Yourself
You’re allowed to feel tired. You’re allowed to not have it all figured out.
Not every decision needs to be perfect. Some just need to be good enough for now.
It’s Not About the “Right” Decision
Sometimes we look for the perfect choice when what we really need is permission - to slow down, to simplify, to choose ourselves.
The next time your brain feels foggy or overwhelmed by options, try this:
Ground yourself in something small.
Choose one gentle next step.
Remind yourself: It’s okay to not get it all right today.
You are doing the best you can with the energy you have.
And that’s more than enough.
