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Every day is full of choices. Some are small — like what to wear or how to spend your downtime. Others feel bigger, like decisions about your health, family, money, or work. When life already feels full, all those choices can start to stack up. If you ever feel worn down at the thought of making one more decision, you may be dealing with decision fatigue.
Decision fatigue is a sign your mental energy is running low and you need to take care of yourself. But how do you know when you’re affected? Or how to handle it? The first step is to learn more about what decision fatigue is, why it happens, and the common signs to look for. Then, you can explore expert-approved tips and resources to protect your mental energy and manage stress.
What’s decision fatigue?
Decision fatigue is when your ability to make decisions gets worse after making many of them in a short period of time. And the science backs this up.1 Kaiser Permanente psychiatric social worker Leigh Miller, LCSW, explains it like this: “As mental energy is used up, you may feel drained, increasing the likelihood of making impulsive or avoidant choices.”
When decision fatigue continues over time, you may notice that even simple choices take more energy — and that can affect how confident, focused, or steady you feel throughout your day.
Why does decision fatigue happen?
Decision fatigue is common. It can build up day to day, and it can feel even harder during busy seasons, big life changes, or times when you’re pulled in many directions. As Miller explains, our brains can only handle so many decisions at a time — and when choices pile up, focus can drop, and stress can increase. Anyone can experience decision fatigue, but some factors can make it more likely.
Mental workload
Every choice takes some mental effort. Your brain has to take in information and compare options. When you make many choices in a row, your mental energy can run low. This can make it harder to focus or think clearly.
Stress and life pressures
Big responsibilities can make decision fatigue worse. Caring for family, keeping up with work, managing money, or dealing with health issues can all take up space in your mind. During these times, even small decisions can feel harder.
Modern life overload
Today, we face more choices than ever before — from endless shows to watch, things to buy, and messages to answer. Digital interruptions, texts, and constant “pings” can pull your attention in many directions. This adds to your mental load and makes it easier to feel worn down.
Perfectionism
Wanting to make the “perfect” choice can use a lot of energy. You may spend extra time thinking through options because you don’t want to make a mistake. This can turn small decisions into big ones. Over time, this pattern becomes tiring.
Overlooking self-care
Your brain works better when your body feels rested. Lack of sleep, skipping meals, or going too long without breaks can make decision-making harder. When your basic needs aren’t met, it can be tough to think clearly or stay focused.
Signs and symptoms of decision fatigue
Decision fatigue shows up differently for everyone. You may notice changes in how you think, feel, or act. Some common signs include:
- Feeling overwhelmed when you have to make choices, even small ones
- Putting off decisions or procrastinating
- Feeling stuck weighing pros and cons
- Making quick or impulsive choices
- Having trouble focusing or feeling mentally foggy
- Feeling more emotional, tired, or irritable
Here are some examples of how decision fatigue may show up in your daily life.
- Ordering takeout because choosing what to cook feels like too much
- Scrolling through shows without picking anything to watch
- Avoiding bills, emails, or messages
- Leaving items in an online shopping cart without checking out
Can mental disorders affect decision-making?
Sometimes decision fatigue can feel stronger when you’re already dealing with stress, anxiety, or other mental health concerns. These experiences don’t cause decision fatigue on their own, but they can make everyday choices feel heavier. For example:
- Anxiety can make you worry about making the “wrong” choice.
- Attention deficit hyperactivity disorder (ADHD) can affect focus and planning, which may make long stretches of choices especially tiring.
- Past trauma can make some decisions feel more stressful or harder to trust.
- Changes in mood or energy — including those linked to bipolar disorder or substance use — can also affect how you make decisions.
If everyday decisions feel heavier than they used to, or if these feelings affect your daily life, talking with your doctor can help. They can ask about your symptoms and share tools that support more confident decision-making.
4 tips to manage decision fatigue
You can’t remove every decision from your life, but you can take steps to make choices feel more approachable. These 4 strategies can help you manage decision-making fatigue.
Create simple routines
One of the most helpful ways to reduce decision fatigue is to simplify the choices you make often. “Decisions take energy,” explains Miller. Cutting down on small decisions can help your mind rest. That might mean eating the same breakfast during the week or choosing your clothes the night before. You could even plan a few favorite outfits to rotate.
These small steps make mornings smoother and help you save energy for bigger choices. As Miller says, “By creating routines that then turn into habits, we reduce the number of decisions we need to make — and conserve our energy for bigger tasks and decisions.” Over time, routines can make your day feel more steady and less stressful.
Make a short list of priorities
Writing things down helps clear your mind. When you list tasks, you don’t have to remember everything at once. Research shows that writing about your thoughts can lower stress, improve your mood, and help you cope better.2
Making a short list of your top 3 tasks is a simple way to guide your day. Start with the most important items. As you check them off, you may feel more organized. You can also set small rules for yourself — like tackling challenging tasks early in the day or giving yourself 10 minutes to decide on small choices that come up.
Ask for advice
You don’t need to make every decision alone. Talking to someone you trust — like a friend or family member — can help you see choices more clearly and ease the pressure you feel. Sharing your thoughts can also help you understand what matters most.
If the choice involves your health, your doctor can help you weigh pros and cons and understand what fits your goals. A simple conversation can help you feel more supported and confident.
Find time for self-care
Taking care of your body and mind can make decisions easier. Small breaks during the day can help your mind reset. Try taking a short walk, stretching between tasks, or stepping outside for fresh air.
“Deep breathing, stretching, and taking a moment to focus on how we’re feeling is a good way to slow down and give our brains a rest,” explains Miller. Small changes to your routine can make a big difference over time.
Self-care ideas
- Short, healthy naps can help you recharge if you have time during the day.
- Drinking water can help you feel more alert.
- Taking short breaks — like stretching or stepping outside — can help your mind reset.
- Self-care apps offer on-demand support for stress, sleep, and anxiety.3
- Mindfulness tools can help you manage your emotions and feel better.
When to reach out for help
Everyone has times when decisions feel hard. But if you feel drained by choices most days, or if you find yourself avoiding decisions that affect your work, relationships, or health, it might be time to get help.
Signs you may benefit from professional help
- Difficulty making routine decisions for several weeks
- Avoiding decisions that impact your daily life
- Changes in mood or behavior that friends or family notice
- Physical symptoms like headaches or sleep problems
Start by talking to your doctor. If you’re a Kaiser Permanente member, you can send a message through your kp.org account, schedule an appointment, or call for advice. You can also access more tools to manage stress and mental health. If you believe you have an emergency medical condition, call 911 or go to the nearest hospital.4
Decision fatigue is a sign that you’ve been carrying a lot. With the small steps above, you can conserve your energy and feel more confident. To learn more, visit kp.org/mentalhealth for tools and resources that support your well-being.