Have you ever found yourself standing in the grocery store, staring at dozens of cereal boxes, unable to decide which one to buy? Or maybe, after a long day of work filled with meetings, emails, and choices, you get home and can’t even decide what to have for dinner. If this sounds familiar, you may be experiencing decision fatigue—a phenomenon where making too many choices throughout the day leaves you mentally exhausted.
How Decision Fatigue Can Affect Your Mental Health
Decision fatigue is a concept first introduced by social psychologist Roy F. Baumeister. He found that making repeated decisions depletes our mental resources, making us more prone to impulsive actions, poor judgment, and even avoidance of decision-making altogether. This can occur when a person makes decisions as part of their job, as well as when decision-making is required in their personal life.
Decision fatigue can significantly affect your mental health, increasing stress and anxiety while reducing your ability to cope with everyday challenges. If decision fatigue is related to your job, it can also contribute to feelings of burnout.
Increased Anxiety and Stress
The more decisions you have to make, the more your mind becomes cluttered. This can lead to anxiety, as you constantly worry about making the “right” choice. Over time, excessive decision-making can contribute to chronic stress, which has been linked to mental health conditions like depression and anxiety disorders.
Decreased Productivity
When decision fatigue sets in, our ability to think critically and focus on tasks diminishes. This can lead to decreased productivity, making it harder to complete daily responsibilities and increasing feelings of frustration and inadequacy.
Weakened Self-Control
Studies have shown that decision fatigue can reduce self-discipline, making us more likely to engage in unhealthy habits such as binge eating, smoking, or excessive screen time. When our mental energy is depleted, we are less likely to make choices that align with our long-term well-being.
How to Manage Decision Fatigue
If decision fatigue is draining your mental energy, don’t worry—there are simple strategies you can use to lighten the burden.
1. Limit the Number of Decisions You Need to Make
Reducing the number of choices you make each day is the simplest way to reduce decision fatigue. For example, Steve Jobs and Mark Zuckerberg were known for wearing the same outfit every day to eliminate unnecessary choices. If that sounds too extreme, creating a capsule wardrobe with a curated selection of mix-and-match pieces might be a good alternative. Modern Minimalism has a guide to explain this process.
2. Make Important Decisions Early in the Day
Even if you’re a bit of a night owl, your mental resources are strongest in the morning. Prioritize critical thinking tasks early in the day when your brain is fresh. You can also establish default choices, which reduce the number of decisions you need to make. For example, try creating a meal plan that cycles every few weeks so you don’t have to decide what to eat daily. Online resources, such as the Taste of Home website, have sample meal plans with recipes that can be customized to suit your personal preferences.
3. Create Routines and Habits That Support Your Well-Being
Automating repetitive tasks, such as setting up automatic bill payments, can free up mental energy. Using techniques like habit stacking, as described in Atomic Habits by James Clear, can also help. For example, if you already brush your teeth every morning, stack a new habit like reviewing your to-do list onto that routine to make it automatic.
4. Use the “Two-Minute Rule”
If a decision takes less than two minutes, make it immediately. This concept, promoted by productivity experts like David Allen in Getting Things Done, prevents small tasks from piling up and contributing to decision fatigue. It also helps reduce the urge to procrastinate.
5. Delegate When Possible
You don’t have to make every decision alone. Delegate tasks at work or involve family members in household decisions. Delegating is especially important for mothers with young children, as they tend to assume more of the mental load associated with both parenting and running a household. Checklists or online group calendars can be great tools for ensuring everyone does their fair share of the labor.
6. Give Yourself a Break
Studies show that taking regular short breaks can significantly improve your cognitive function and decision-making ability. One highly effective technique is the Pomodoro Technique, which involves working in focused 25-minute intervals followed by short 5-minute breaks. Use these breaks for a 5-minute walk, quick stretches, or deep breathing exercises.
Our Team Is Here to Support You in Your Mental Health Journey
While lifestyle changes can help reduce decision fatigue in your day-to-day life, they’re not a substitute for professional mental health treatment. If decision fatigue is contributing to stress, anxiety, or depression in your life, the team at Raleigh Oaks Behavioral Health can provide the support you need to start feeling more in control. Our team is available 24/7 for a free, confidential assessment or to answer questions about the programs available at our Garner, North Carolina facility.
