Brain Strain and Decision Fatigue
I am sitting working on my laptop designing a flyer for a neighborhood meeting. I want it to look professional. I click into the ribbon of Microsoft word to review my fonts. I have over 200 fonts to choose from. Hmm, which one should I use?
Next, I need to research a procedure my doctor wants to perform on my knee, and there are about 200 sites that I can check into to learn about it. Where do I start?
Then I open my email. I have over 200 in my inbox. Hmm, which ones can I delete, and what about the ones that still need answering? 200 seems to be my number tonight as I work at my desk.
As I think about my choices I am reminded of my grandmother. I believe the number she worked with was three. She had three dresses in her closet. She had three channels on the TV to pick from NBC, CBS, and ABC. She also had three pieces of mail to sort through in a week.
Psychology Today has estimated the average person in our world makes 3,500 decisions a day. Yes! I know it’s a lot. Decisions from which lane to drive in during rush hour traffic to how should I invest my money. It is mind boggling to think about all the decisions we must make each day, and all the choices we have when making them. This can cause what has now been termed “decision fatigue.”
Decision Fatigue is a real phenomenon and it puts a lot of strain on your brain! This evening after finishing the neighborhood flyer, and going through all my emails, I sat and stared at a message that read, “this is the last day to sign up for the 10K race, a late fee wiIl be charged starting tomorrow.” Let’s see, do I want to run the race in three months? Will I let my daughter down if I don’t run with her? How much is the late fee? I don’t know what to do! I can’t make one more decision! Yet, I know that deciding not to decide is making a decision. I want to pull my hair out of my head.
Decision fatigue and brain strain can cause a great deal of stress. This stress can amplify depressive symptoms, and when depression is present it is even more difficult to focus on making up our minds about anything!
I know I can’t go back to the simple days of my grandma. So, I must learn how to protect my mental health and de-stress my life in whatever ways I can. How can I do this when I am most likely going to have to make 218.75 decisions an hour in a 16-hour wake cycle? Because I am definitely going to need at least eight hours of sleep to do that!
I have thought about my day today and have come up with some ideas to reduce decision fatigue. Here is what I am going to focus on.
- Wear the same thing every day. Many successful people do this. For instance, most of us remember Steve Jobs in a dark turtleneck and jeans. Mark Zuckerberg and Obama also wear the same type of clothing every day. Okay, I don’t necessarily want to wear the same thing every day, but I am going to try something new. There is a great idea circulating on the internet and that is to have a “capsule wardrobe.” It is defined as having 10 to 15 items of clothing that are timeless, can mix and match, and look great on you. This way you can spend more money on the few pieces of clothing you have. You also know that whatever you grab will look great on you. But more importantly, it will take only a minute to decide what to wear each day. I am ready to “spring clean” my closet!
- Open emails and texts once. Right after you open an email or text, read it, and then answer that email or text right away, instead of deliberating over it a few times and coming back to it again and again. You can decide once. I know people who have implemented this strategy, and they are very busy! They run companies, manager their homes, and plan large events, but I always get a text or email back from them in a couple of hours. It is very impressive. I am going to start making this a habit of mine.
- Unsubscribe to all the emails you do not need to receive. Easy Peasy!
- Simplify your dinner ideas: What’s for dinner?? I hate making this decision every day. Maybe I could have the same meals every week, you know Taco Tuesday, Roast beef on Sundays and Fast-food Friday. Also, I can make a master grocery list to shop from that I can reuse each week. And I can even do a grocery pick up instead of shopping myself. No more “reinventing the wheel” each week!
- Take fewer photos: Really you only need one photo of spaghetti all over your baby’s face and not the 25 that have all been taken within five seconds of each other. Pick one quickly and delete the rest. Take fewer photos in the future. This feels liberating and at the same time clears up space on your phone and cloud.
- Delegate a decision or ask for advice when making one. This is always a good idea. Delegation can be hard but it is an important skill to have. One idea could be to have your children decide what is for dinner, within reason of course. This way hopefully everyone will be happy to eat what is served and it will be one less item for you to have to think about.
- Pray and meditate about important decisions. I find great comfort in prayer. I will pray about an important decision and then go for a walk. I let my mind relax from the pressures of the day and get away from all the noises of the world. I think about my decision and listen for answers.
- Try this when in doubt:
Today you can decide, decide to have less stress in your life! Take some time and think about where your brain strain comes from? What are you willing to do to lessen it? Write down your ideas and then go do some deep breathing, empty your mind, and relax your whole body! Enjoy the peace and calm that this moment brings. You deserve it.
Elaine H. Quinn
For more ideas on how to overcome stress and be mentally strong read Chapter 23 of: “It’s Time, Living a Full and Joyful Life with Depression and anxiety” Chapter 23
Click here to purchase at Amazon
Click here to purchase at Barnes and Noble.
If you could use some personalized help. I am now coaching individuals.I have been trained as Peer Support Specialist with DBSA. I will lead you along the path of healing and self discovery as you overcome depression and anxiety. You are worthy of being your best self and living a full and joyful life. You are not alone.
Click here to book an appointment with me. I look forward to hearing from you.
Elaine
.
These are all great tips! I do a couple of these and they work great. I have three boys still at home, and they each have a night to choose and cook a meal. It’s usually something from the freezer that they just cook in the oven, but this way I know at least one of them will eat it, haha! I also do the same thing you suggest with pictures. I go through and choose the best one of a single pose to make life easier when deciding which ones to print, post, etc. I love your suggestion about praying and then going for a walk. I’m going to try that!
Thanks for your comment. You are so smart to get your boys help with meals !!