What is Decision Fatigue? The Hidden Mental Drain Affecting Your Daily Life

Beyond Burnout: Understanding the Science Behind Your Mental Exhaustion

It's 7 AM. Your alarm blares. Should you hit snooze or get up now? What should you wear today? Coffee or tea? Should you check your email before showering? Take the highway or side streets to work? Packed lunch or buy something? Which tasks should you tackle first?

By the time you've reached your desk, you've already made dozens of decisions—and it's not even 9 AM. By day's end, though you haven't exerted much energy physically, you feel completely drained. There's a name for this phenomenon: decision fatigue.

According to psychiatrist Dr. Lisa MacLean, "By the time the average person goes to bed, they've made over 35,000 decisions, and all of those decisions take time and energy and certainly can deplete us" [1]. This staggering number helps explain why you might feel exhausted after a day filled with choices, even when you haven't been physically active.

 

What Exactly is Decision Fatigue?

Decision fatigue occurs when you're forced to make too many decisions in a short amount of time, depleting your mental resources and leading to deteriorating decision quality [2]. Unlike physical fatigue, which results from bodily exertion, decision fatigue specifically targets your brain's executive function—your ability to think clearly, weigh options, and make sound judgments.

It's not merely feeling tired; it's a state of mental overload that can significantly impede your ability to continue making decisions. The phenomenon is cumulative, meaning the more decisions you make throughout the day, the worse it becomes.

 

How Does Decision Fatigue Affect Your Health?

Short-term Effects

In the immediate term, decision fatigue manifests in ways that can disrupt your daily functioning:

• Mental fog: Difficulty concentrating and processing information
• Emotional exhaustion: Feeling overwhelmed and drained
• Increased irritability: Losing patience more easily with colleagues, friends, and family
• Decreased willpower: Having less self-control over impulses and temptations

As Dr. MacLean explains, "A person with decision fatigue may feel tired, have brain fog, or experience other signs and symptoms of physical or mental fatigue. The phenomenon is cumulative, so as the person makes more decisions, they may feel worse or more drained as the day progresses" [1].

Long-term Effects

Over time, chronic decision fatigue can lead to more serious health consequences:

• Mental health impacts: Increased anxiety and depression due to the stress of constant decision-making
• Poor lifestyle choices: When mentally exhausted, you're more likely to make unhealthy food choices and skip exercise
• Physical symptoms: Headaches, muscle tension, digestive issues, and disrupted sleep patterns
• Blood glucose fluctuations: Research suggests a link between low blood glucose levels and impaired decision-making ability, creating a cycle where poor choices due to decision fatigue can further deplete blood sugar [3]

 

What Are the Warning Signs of Decision Fatigue?

Decision fatigue often manifests in four main symptoms:

1. Procrastination: Putting off decisions until later
2. Impulsivity: Making rash decisions with little consideration
3. Avoidance: Sidestepping decisions altogether
4. Indecision: Getting stuck between choices, unable to move forward

You might also notice:

• Increased impulsive spending or shopping
• Unhealthy food choices, especially later in the day
• Difficulty focusing on tasks that require concentration
• A general sense of feeling overwhelmed by even small decisions

 

Who is Most at Risk for Decision Fatigue?

While anyone can experience decision fatigue, certain factors increase your susceptibility:

• People making many decisions daily: Those in decision-heavy careers (managers, healthcare workers, parents of young children)
• Individuals facing high-stakes decisions: Those making choices with significant consequences
• People under chronic stress: When your mental resources are already taxed
• Those making decisions that impact others: The added responsibility increases the mental load
• Individuals navigating complex situations: Such as health crises, major life changes, or global events like the pandemic

 

Common Misconceptions About Decision Fatigue

Myth 1: It's just a lack of willpower

Many people mistakenly attribute decision fatigue to a personal failing or lack of willpower. In reality, it's a well-documented psychological phenomenon that affects everyone, regardless of mental strength.

Myth 2: More choices always lead to better outcomes

We often assume having more options is beneficial, but research shows that excessive choices can lead to decision paralysis and less satisfaction with our eventual choice [4].

Myth 3: Important decisions should be made after careful deliberation

While some decisions benefit from thoughtful consideration, research shows that major decisions are often better made in the morning when our mental resources are fresh, not after hours of deliberation when decision fatigue has set in.

Myth 4: Decision fatigue is the same as burnout

While related, they're distinct. Burnout is a state of chronic stress leading to physical and emotional exhaustion, while decision fatigue specifically refers to the declining quality of decisions after making many choices.

 

How Can You Combat Decision Fatigue?

Morning Strategies

• Make important decisions early: Research shows mornings are when we make the most accurate and thoughtful decisions [1]
• Establish a morning routine: Automating your morning eliminates dozens of small decisions
• Plan your day: Decide your priorities before the day begins

Daily Routine Tips

• Streamline your choices: Make fewer decisions by streamlining your choices
• Create routines: Develop daily routines that put less important tasks on autopilot
• Set deadlines: Create micro-deadlines for bigger projects to space out decisions
• Eliminate unnecessary decisions: Consider a capsule wardrobe or meal planning to reduce daily choices
• Stop second-guessing: Avoid rehashing decisions and second-guessing yourself

Delegation Techniques

• Share the decision-making burden: Let others choose when appropriate
• Automate what you can: Set up automatic bill payments and other systems
• Use decision-making frameworks: Having a consistent approach reduces the mental load

When to Seek Help

While decision fatigue itself doesn't necessarily warrant medical intervention, Dr. MacLean advises that "if you notice burnout symptoms like exhaustion, cynicism, and low self-efficacy or are struggling with depression and anxiety, you can consider seeking help" [1].

 

Key Takeaways

• Decision fatigue is a real psychological phenomenon that affects everyone
• The average person makes approximately 35,000 decisions daily
• Decision quality deteriorates as mental resources become depleted
• Morning is the optimal time for making important decisions
• Creating routines and eliminating unnecessary choices can significantly reduce decision fatigue
• Chronic decision fatigue can have serious physical and mental health consequences
• When decision fatigue is severe or persistent, professional help may be beneficial

 

Conclusion

Decision fatigue is a significant yet often overlooked drain on our mental resources in today's choice-filled world. Understanding this phenomenon helps preserve your mental energy for decisions that truly matter.

This isn't a personal failing but a natural response to our decision-rich environment. You can reduce this mental burden by simplifying choices, establishing routines, and timing important decisions strategically.

The Ruby app helps combat decision fatigue by consolidating multiple health trackers into one convenient platform. By simplifying health monitoring with features for tracking mood, water intake, supplements, medications, and menstrual cycles, Ruby reduces your daily decision load, preserving your mental resources for choices that genuinely deserve attention.

Share this article to help others recognize this hidden mental drain and build a more sustainable lifestyle.

 

References

[1] American Medical Association. (2021). What doctors wish patients knew about decision fatigue. 

[2] Optimizely. (2023). Decision Fatigue. 

[3] HCPlive. (2022). Blood Glucose Levels Decision Making. 

[4] The Decision Lab. (2023). Choice Overload Bias.