You forget in an instant, 4 ways to get rid of ‘Brain Fog’. Have you ever had this happen to you? You entered a room, and suddenly realized why you entered that room, you forgot? This kind of thing often happens when you are busy and stressed at work. You lose your focus while talking, and it becomes difficult to maintain concentration even in simple tasks. Many people call this kind of mental fogginess brain fog. It is actually not a separate disease, but a collection of several symptoms—such as difficulty maintaining attention, forgetfulness, or slowness in thinking.
Some common causes of this can be menopause or peri-menopause, and sometimes it can be caused by having too many thoughts in your head at once. Physician and expert Dr. Tharaka has given four suggestions to overcome this condition, and has also created a special acronym for ease of remembering.
1. Be kind to yourself
Brain fog can happen to anyone. It is not a personal weakness, nor is it that you cannot handle something. Sometimes it’s your brain’s way of telling you that you’re tired, stressed, or overwhelmed. Remind yourself that brain fog is usually temporary. So it’s normal to slow down, delegate tasks, or ask for help when needed. But if it’s something you’re concerned about, you should definitely talk to your doctor.
2. Create a routine
It can be tiring to think about what to do each day. So create a routine for your day. A familiar structure reduces the stress on your brain. When you know what to do next, your brain doesn’t have to ask, “What should I do today?” It’s a good idea to create a routine for the morning and evening. Even small habits like laying out your clothes in advance or making breakfast can help keep your brain from making decisions over and over again.
3. Take breaks
We often find that our schedules are so packed with one task after another—meetings, social events, shopping, and daily chores—that we don’t have any free time. But when you jump from one task to another, your brain doesn’t have a chance to prepare for the next one. This increases the risk of brain fog. So consciously take small breaks between each task. Even if it’s just 5-10 minutes—doing light stretching, drinking a little water, going outside, or sitting quietly—you can think of these as ‘mental buffers.’ This gives your brain a chance to process the previous task, release accumulated stress, and prepare for the next task.
4. Use a calendar and reminders
Trying to keep all your appointments, tasks, or things to remember in your head will quickly lead to mental confusion and forgetfulness. So let technology take care of the remembering—using a calendar and reminders will keep your brain much lighter. Schedule the tasks that you need to do regularly so that they remind you automatically. For example, block them in your diary every day at lunchtime, or set reminders for paying bills and doing housework every week. This way, you won’t be constantly thinking, “What do I need to remember next?”
Swans
Along with the practical tips for everyday life, Dr. Tharaka has created an acronym for a few specific habits to take care of your brain and improve your focus, called SWANS. Each letter stands for a habit that helps to eliminate mental fog and keep your brain in top condition. Practicing these regularly can go a long way in reducing brain fog.
Sleep: Sleep is essential. It rests your brain and strengthens your memory. Try to get 7–9 hours of sleep every night.
Water: Our body is about 60% water. Even mild dehydration can reduce your focus. So always keep water close by and drink it regularly.
Activity: Moving your body increases blood and oxygen flow to your brain, which helps you think clearly. You can do light walking, running, or regular stretching.
Nutrition: Eat real and natural foods instead of processed foods. A special element called choline is very important for the brain. Foods like eggs, fish, and nuts are rich in choline, which improves focus and concentration.
Stress: Prolonged stress increases the hormone cortisol in the body, which can cloud your thinking. You can use breathing exercises, mindfulness, and hobbies to reduce stress.
Source: BBC Bangla