We make decisions constantly, from what to wear to the office and what to eat for lunch to whether to take public transport or book a cab. While some decisions are harder to make than others, even the smallest ones can sometimes feel overwhelming.
My week usually starts with a clear head. I know what I want to eat, what I need to meal prep and which tasks I need to get through at work. But by Wednesday night, even making the smallest decision feels terribly hard. When my friends ask where we should go on Friday night, even picking a place suddenly feels like a task in itself, despite it being something I look forward to all week.
It’s easy to assume that we are simply poor decision makers. But, as Archana Singhal, counsellor, family therapist and founder of Mindwell Counsel, explains, this may not be the case. “This is not a lack of decision making skills. It can be that your brain just needs a break. Decision fatigue is the mental drain on your brain caused by having to constantly make decisions each day and juggle who gets your attention and when.”
So, what is decision fatigue, how can you recognise it and what can you do to manage it? Experts weigh in.
What is decision fatigue?
“Decision fatigue is what happens when the mind has been making choices for too long and eventually just gets tired of choosing. And it isn’t necessarily the big decisions that exhaust us. It can be all the little decisions we make throughout the day and the amount of thinking that goes behind them,” says Dr Shai C, a PhD in marriage and family therapy (MFT) and cognitive behavioural therapy (CBT).
Think about the constant internal questioning that accompanies everyday choices: What should I do? Should I say yes or no? Am I making the right choice? What if I regret it? When these questions begin to feel exhausting, decision fatigue could be at play.
Shai also points to the pressure we put on ourselves to make the right choices. “I think the word ‘should’ itself can create a lot of distress. The moment we tell ourselves what we should be doing, a choice can start feeling like an expectation we have to live up to. It brings guilt, pressure and sometimes the fear that if we make the wrong choice, something is wrong with us.”
When we are constantly making decisions while also carrying everyone else’s needs, it becomes easy to reach a point where we simply do not want to make another choice. Sometimes, the mind is not confused. It is just tired.
Signs of decision fatigue
According to Singhal, common signs include procrastination, impatience, feeling overwhelmed and putting off decisions altogether. Some people may also become more impulsive, choosing the quickest option simply to avoid the stress of making a decision.
You might notice that everyday choices suddenly feel much bigger than they are. You may ask someone else to decide for you, repeatedly seek reassurance, change your mind several times or make a rushed choice just to get it over with. For others, it can feel like irritability, mental fog or difficulty concentrating.
Decision fatigue can also become more noticeable when you are not getting enough sleep, working under pressure or dealing with a heavy workload without adequate breaks.
Shai emphasises the importance of recognising these patterns without being too hard on yourself. “We can very quickly call ourselves lazy, indecisive or difficult without looking at how much we have actually been carrying. Sometimes your inability to make a decision is not because you don’t know what you want. You may simply have run out of capacity to keep thinking about it.”
What causes decision fatigue?
Decision fatigue can develop when we make one choice after another without giving ourselves enough time to rest and recover. Decisions that require us to weigh up different options, anticipate outcomes and consider other people’s expectations can be particularly draining.
However, it does not affect everyone in the same way. Our circumstances, responsibilities, habits and the amount of mental energy available to us can influence how difficult decision making feels. People who feel the need to stay in control or frequently seek others approval may also find certain decisions more emotionally demanding.
How screens add to the load of decision fatigue
Our digital habits can add another layer of mental clutter. Constant notifications, social media feeds, messaging apps and an endless stream of information compete for our attention throughout the day.
Every time we switch from a task to checking our phones, our attention has to adjust to something new. Over time, frequent interruptions can make it harder to concentrate and process information.
Having too many options can be equally overwhelming. Whether we are scrolling through restaurant recommendations, comparing products or weighing up different opinions, the sheer volume of information can make it difficult to determine what matters most. Sometimes, the problem is not a lack of solutions but having too many to choose from.
Sleep plays a role here, too. When we are exhausted, concentrating, processing information and thinking clearly can become more difficult. This can make even relatively simple decisions feel disproportionately demanding.
How to manage decision fatigue
Give yourself time
Not every decision needs an immediate answer. Singhal suggests taking a step back rather than rushing to make a choice, particularly when you are already feeling overwhelmed.
Breaking larger tasks into smaller, more manageable steps can also make them feel less daunting. Short breaks away from your computer or a few quiet minutes between tasks can give you an opportunity to reset before moving on to the next decision.
Don’t be too hard on yourself
Decision fatigue can make us question our judgement, especially when we compare our choices with those of others. Instead of criticising yourself for taking longer to decide, recognise when you need more time to think.
It can help to pause before making an important decision when you are stressed or mentally exhausted. Giving yourself the space to settle down and consider your options can make the process feel more manageable. Rest is not wasted time. It can help you approach a decision with greater clarity.
Plan ahead or follow a routine
A little planning can reduce the number of decisions you need to make in the moment. Preparing your meals, picking out your clothes the night before or outlining the next day’s priorities can help take some of the mental load off a busy day.
Consistent routines around work, meals and sleep can also make everyday life feel more predictable. The idea is not to plan every minute or turn your routine into another source of pressure. It’s to make the small, recurring decisions easier so that you have more energy for the ones that need your attention.
Stop putting decisions off
Avoiding a decision might offer temporary relief, but it does not always give your mind the rest it needs. An unresolved choice can continue occupying your thoughts, leaving you to revisit the same questions repeatedly.
Shai suggests paying attention to whether you are genuinely taking time to think or simply getting caught in a cycle of indecision. “Sometimes simplifying our lives is not about doing less. It’s about giving the mind fewer things to constantly negotiate with,” she says.
Rather than waiting until you feel completely certain, identify what you need to know to make a reasonable choice. Not every decision will have a perfect outcome and accepting that can make it easier to move forward.
Make room for rest
When your mind is constantly processing information, a break can be more useful than pushing yourself to keep going. Stepping away from your screen, taking a short walk, stretching or sitting quietly for a few minutes can offer a brief pause from the demands of the day.
Singhal also recommends getting adequate sleep, limiting screen time, turning off unnecessary notifications and taking regular breaks. These habits can help reduce the number of demands competing for your attention.
Is it decision fatigue, stress or anxiety?
Decision fatigue, stress, burnout and anxiety can overlap, making it difficult to identify exactly what you are experiencing. Shai recommends looking at what is happening in your body, how long the feeling has lasted and what might be contributing to it, rather than rushing to label it.
Anxiety can persist in the background, even when there is no immediate situation demanding your attention. Stress is often linked to a particular demand or circumstance, while burnout can develop when prolonged demands accumulate without enough recovery.
Decision fatigue, on the other hand, is more specifically linked to the mental load of repeatedly choosing, evaluating options and making decisions. Feeling overwhelmed can be part of any of these experiences.
“I often find it more useful to ask, ‘What exactly am I tired from?’ rather than immediately asking, ‘What’s wrong with me?’ That question can tell us a lot,” says Shai.
