Conquering Brain Fog

Highly demanding lifestyles - juggling work, family, and other commitments - often leads to chronic overwhelm that clouds cognitive functions. Excessive screen time, while it may feel restful to switch off from life’s stresses on the sofa, actually contributes to brain fog over time.

Action for today:

Take a break from your passive screen time (a day, a week…forever? 😱). Switch out your Netflix or YouTube time. for at least 10 pages of intellectually stimulating reading each day.📘 📗 📕 📙 

*Here are some reading suggestions:

• Sapiens - A Brief History of Humankind

• Hyperfocus: How to Manage Your Attention in a World of Distraction

• The Four Agreements: A Practical Guide to Personal Freedom

• The Intelligence Trap: Revolutionise your Thinking & Make Wiser Decisions

Poor sleep, sedentary behavior, and diets filled with processed foods lacking brain-boosting nutrients can all contribute to brain fog. In particular, the lack of quality rest is a major culprit, so establishing a restorative sleep routine is key.

Action for today:

Make quality sleep your #1 priority for better personal health & wellness. Today, commit to a consistent sleep schedule (start with 7 consecutive days of going to bed and waking up at the same time). Create a relaxing bedtime ritual to ensure your brain gets the rejuvenating rest it craves.

Here’s a sample bedtime routine to consider:

8pm
🍽️ No more food or intense exercise (gentle yoga or stretching is okay).
📝 Confirm your priority list for tomorrow—get it off your mind & into your calendar.

9pm
📵 No more screen time.
💡 Dim the lights in your bedroom.
🔧 Prep for the morning (set out clothes, water, etc.).
🛀 Take a bath, read a book, or meditate.

10pm
🌙 Lights out.
😮‍💨 Check if you're breathing through your nose or mouth while asleep (record yourself or ask your partner). 👃👍 😮‍💨👎

6am
⏰ Wake up with your alarm.
💧 Drink a glass of water right away.
☀️ Get 10+ minutes of natural sunlight within 30 minutes of waking.
☕ Push your morning coffee a little later each day, so that your body re-learns how to wake itself up naturally.

Emotional regulation is essential for mental clarity, and unresolved feelings can clutter the mind. By becoming more self-aware of what is adding value -positively or negatively- to your life, you can cultivate a deeper sense of peace.

Let go of the weight of past regrets and future anxieties. Living in the present moment fosters clarity and focus.

Action for today:

🖊️ Practice daily journaling to process emotions and build self-awareness. Journaling at the end of the day is especially beneficial, as it brings closure to lingering thoughts and helps you unwind, leading to a quicker, more restful sleep.

Download your printable mood journal here

You can learn more here. Thank you for for reading.

You that read wrong.

You read that wrong too; focus!

Best get an early night tonight!

Simon