As we kick off the new year, many of us are excited to embrace fresh beginnings, set new goals, and maybe even tackle those pesky resolutions. But if you’re feeling more drained than invigorated, you’re not alone.

In fact, one in every five adults worldwide has experienced general fatigue lasting up to six months, and the condition is so frequent that it even has its own acronym: TATT (Tired All The Time).i

But for all this ubiquity, scientists’ understanding of fatigue – what causes it, how it changes our bodies and brains, as well as how to treat it – is incredibly limited. There are some obvious contributors to fatigue. We all know how lousy we can feel after a few late nights and that stress can be a massive drain on our energy levels. Throw in a bit of a sedentary lifestyle and some not great dietary decisions and you can have the perfect storm for not feeling particularly peppy.

However, there is one factor that can contribute to that feeling of exhaustion that you might not even think of when you consider what drains you – and that’s decision fatigue. Understanding this phenomenon and how it can impact your energy levels – and decision making – might just be the key to reclaiming your energy, clarity and get you back on track to living your best life.

What is decision fatigue?

Decision fatigue refers to the mental exhaustion that accumulates from making so many choices throughout the day. It is estimated we make between 33,000 to 35,000 decisions a day.ii In a world filled with endless options—from what to wear and what to eat, to larger life decisions—it’s easy to see how our brains can become overwhelmed.

The science behind decision fatigue

Research indicates that our cognitive resources are limited. Psychologist Roy Baumeister’s research involved participants facing a series of decisions which resulted in lower self-control and poor decisions as their decision fatigue increased.iii This underscores the concept that the more choices we make, the less energy we have left for future decisions.

Science has recently reinforced these findings with a discovery from Paris Brain Institute that the culprit appears to be a brain chemical called glutamate that gradually builds up in the brain and can impede effective decision making.iv

Symptoms of decision fatigue

Recognising the signs of decision fatigue is crucial for taking action and the kind of signs to watch for include indecision, avoiding making decisions, mood swings, mental fog and difficulty concentrating, and even physical exhaustion.

A vicious cycle

The consequences of decision fatigue can create a vicious cycle. When you’re mentally drained, you might resort to unhealthy coping mechanisms, such as choosing fast food over nutritious meals or skipping your workout. These choices can lead to further physical fatigue, compounding your feelings of tiredness. Additionally, the stress you feel when your decision-making is affected can negatively affect your sleep quality, leaving you even more exhausted.

Strategies to combat decision fatigue

Fortunately, there are several strategies you can use to manage decision fatigue and boost your energy and your capacity to make sound decisions:

  1. Limit choices: Simplifying your options can significantly reduce mental strain. Consider planning your meals for the week or curating a small wardrobe to streamline daily decisions.
  2. Prioritise important decisions: Tackle significant choices when your mental energy is highest, typically in the morning. Save less critical decisions for later in the day.
  3. Take breaks: Short breaks throughout the day can help refresh your mind. A quick walk, a few minutes of stretching, or even a short meditation session can recharge your mental resources.
  4. Practice mindfulness: Engaging in mindfulness practices can help reduce stress and improve focus, making decision-making feel less daunting.

While decision fatigue is significant, it’s important to recognise that there are other potential reasons for ongoing tiredness. If you find yourself feeling excessively tired for an extended period, it’s wise to consult a medical practitioner to help identify any underlying health concerns.

Finally, remember, it’s completely normal to feel overwhelmed by the multitude of decisions we face daily but being mindful of the toll they can take is the first step towards reclaiming your energy – because you deserve to feel vibrant and empowered in your decision making.

i Why do some people feel tired all the time – BBC

ii How Many Decisions Do We Make In One Day – PBS North Carolina

iii Ego depletion: Is the active self a limited resource? – APA PsycNet

iv Cognitive fatigue: new insight on biological mechanisms – Paris Brain Insitute