We all go through times when we are just not sure we can make another decision. Or we struggle to make the simplest of choices. We might find ourselves procrastinating making a decision until it is made for us. If this sounds familiar, you could be suffering from ‘Decision Fatigue’.
What Contributes to Decision Fatigue
- Number of decisions we make each day
- Complexity of the choices (needing to weigh many options)
- Impact of decisions (potential serious consequences of making the wrong choice)
This fatigue can lead to mental exhaustion, stress, depression and feeling incapable of handling even small choices. When we must focus on a large number, or critical decisions, we are less motivated to handle smaller ones.
For example, if you are living with a chronic health condition, the shear number and consequences of the decisions you need to make each day, about medications, appointments and meals, etc. can become overwhelming.
Strategies and Practices to Reduce Decision Fatigue
- Practice gratefulness – Enjoy the challenges each day brings
- Develop routines and rhythms that work for you, thus avoiding the need to make so many decisions each day.
- Eat the same thing for breakfast
- Pack the same thing for lunch such as a salad or sandwich with protein
- Wear a type of uniform such as black pants and a white shirt to work. Add a sweater, vest, or blazer for the weather or special meeting.
- Take a daily walk. This can help stabilize mood and energy. In addition to the benefits of physical exercise, walking is an opportunity to practice mindfulness for a few minutes each day.
- Automate as much as possible such as automatic deposits and bill paying. Set up automatic reminders on you phone or computer for things like hair appointments, doctors visits, prescription refills, oil changes, etc.
- Weekly meal planning can reduce stress. For example, instead of “What’s for dinner tonight?” running through your mind, make a weekly meal plan. This plan can include a simple routine. For example: Soup and salad on Sundays, meatless Mondays, taco Tuesdays, fish on Friday, etc. Save your energy for more critical decisions.
- Journal the decisions you make and the outcomes.
Planning for Disruptions
At this time of year it is important to recognize that routines are often disrupted by events such as travel, celebrations, and holiday plans. These disruptions can impact our health, finances, relationships and decision making ability.
- Prioritize sleep by creating a routine to get the recommended 7-8 hours of sleep.
- Practice self-kindness and positive self-talk. Recognize others are struggling as well.
- Simplify gift giving with gift cards, or a note to the recipient offering to do something at a later date, such as a lunch date, movie etc.
- Focus on selecting lean proteins and vegetables at meals and snack time.
- Be active after meals such as walking, lunges, or deep knee bends, etc.
- Plan a reset day to rest and establish exercise, eating routines, or memories that make you happy.
- Let others help you with your weekly meal plan, being active and eating healthy.
- Take it day by day by being prepared and flexible for interruptions to your plans.
Decision fatigue is common at all stages of life (students, graduates, young adults, new parents, mid life workers and retirees, etc.), and for people in all income groups. If you find yourself becoming overwhelmed with decisions, recognize that you need to take the time to reset your approach and strategies to manage your expectations. Limiting the number of decisions you make each day can improve your mental and physical health.
Live Smart Colorado feature articles, developed by Colorado State University Extension specialists, provide research-based, practical information to support lifelong nutrition, physical, financial, and emotional health and well-being for Coloradans.