Ever had days where it feels harder to think clearly or stay focused? You might be experiencing brain fog. While brain fog isn’t a medical term, it’s often used to describe feelings of mental sluggishness, forgetfulness or difficulty concentrating. It can affect everyone differently and be triggered by a variety of factors, from hormonal changes to poor sleep. Read on to learn what causes brain fog and how to manage it.
What is brain fog?
Brain fog is a term used to describe a collection of symptoms that can affect cognitive function. People experiencing brain fog may find it harder to think clearly, concentrate, remember information or stay focused. These symptoms can create a feeling of mental cloudiness, making everyday activities such as conversations, listening carefully or completing tasks more difficult.
What does brain fog feel like?
Brain fog can feel slightly different for each person. You may experience the following:
- Difficulty concentrating or focusing
- Confusion
- Fatigue
- Forgetfulness
- Losing your train of thought
- Mental exhaustion
- Not having the right words
- Slow thought process and reaction time
- Trouble paying attention.
What causes brain fog?
Brain fog can be caused for a variety of reasons. Some of which include:
Hormonal changes
Hormones play a powerful role in brain function. Many women experience brain fog during perimenopause and menopause as declining estrogen levels affect memory and concentration. In fact, brain fog is one of the most frequently reported symptoms during this life stage.1 Pregnancy, postpartum (the period immediately following childbirth), and thyroid imbalances can also trigger similar cognitive shifts.
Stress and mental health
Chronic stress floods your body with cortisol, which can impair memory and concentration. When your brain is consumed with anxiety or stress, there’s less bandwidth available for focus and memory.2
Sleep
Sleep plays an important role in brain function, including memory, concentration and decision making. When you don’t get enough sleep, it can be harder to think clearly and stay focused, which may contribute to brain fog. Even mild chronic sleep deprivation can accumulate into substantial brain fog. Research from the Sleep Health Foundation shows that being awake for around 18 hours can affect reaction time and concentration to a similar level as a blood alcohol concentration of 0.05%.3 This can leave your thinking feeling slower or less clear.
Nutrition
Nutritional deficiencies (particularly vitamin B12, vitamin D, iron, and omega-3 fatty acids) may contribute to cognitive symptoms, including reduced concentration and fatigue.4 Mild dehydration has also been shown to impair attention and cognitive performance.
Screen time
Too much screen time, constant notifications, switching between apps and multitasking online can overload your brain. This can make it harder to concentrate and may leave you feeling mentally drained or foggy.
Although brain fog is often temporary and linked to lifestyle factors, in some cases it may be associated with underlying health conditions. If symptoms persist for an extended period, worsen, or cause concern, it’s recommended that you seek advice from your GP or another qualified health professional.
Strategies to alleviate brain fog
Supporting your brain with healthy daily habits may help improve focus, clarity and energy levels.
Prioritise quality sleep
Try to aim for 7–9 hours of sleep each night and wake up at a consistent time each day.
Stay hydrated
Even mild dehydration can affect concentration and mental performance. Drinking enough water throughout the day supports brain function and may help reduce fatigue or sluggish thinking. Keeping a water bottle nearby can be a helpful reminder to drink regularly.
Eat for brain health
A balanced diet provides the nutrients your brain needs to function at its best. Aim to include a variety of whole foods such as vegetables, fruit, whole grains, lean proteins and healthy fats. Eating regular meals can also help maintain steady energy levels and support mental clarity.
Move your body regularly
Physical activity increases blood flow to the brain and can help improve mood, focus and cognitive function. Aim to include movement in your day. Taking a brisk walk, dancing or swimming a few laps may boost brain functions like problem-solving, focusing, learning and memory.
Take breaks from screens
Long periods of screen time can contribute to mental fatigue and difficulty concentrating. Taking regular breaks, reducing notifications and avoiding screens before bed can help your brain rest and reset. Check out these tips to beat the scroll and break free for your phone.
Quick brain fog reset tips
- Have a glass of water
- Take a 5-10 minute walk outside
- Do a few quick stretches
- Take a screen break
- Have a healthy snack
Reminder! It may be helpful to speak with a health professional for further advice if brain fog persists or begins to affect your daily life.
Sources
- Jean Hailes for Women’s Health. (2021). The fog of menopause.Published 12 December 2021. Accessed 7 April 2026. https://www.jeanhailes.org.au/articles/the-fog-of-menopause/
- Pacific Neuroscience Institute. The Impact of Hormonal Imbalances on Neurological Health and Memory. Published 12 July 2024. Accessed 9 February, 2026. https://www.pacificneuroscienceinstitute.org/blog/brain-health/the-impact-of-hormone-imbalances-on-neurological-health-and-memory/
- Sleep Health Foundation. Memory, Thinking and Sleep. Published 15 January 2025. Accessed 9 February, 2026. https://www.sleephealthfoundation.org.au/sleep-topics/memory-thinking-and-sleep
- Altinsoy C, Dikmen D. How Are Brain Fog Symptoms Related to Diet, Sleep, Mood and Gastrointestinal Health? A Cross-Sectional Study. PubMed Central. 2025. doi: 10.3390/medicina61020344
