Is it brain fog or burnout? Causes, symptoms and how to fix your focus

Ever felt like your brain is slow, your thoughts are fuzzy, or you just can’t focus? That feeling isn’t always from being tired, it could be brain fog. Brain fog is a feeling of mental cloudiness marked by confusion, forgetfulness, and lack of focus. It’s not a disease but often signals stress, poor sleep, or underlying health issues.

Brain fog is more than everyday forgetfulness. It’s a consistent lack of mental clarity, you may feel scattered, slow, or unusually distracted, says Dr Balaji B S, Consultant, Neurology & Epileptology, Aster Whitefield Hospital, Bengaluru. “Chronic inflammation, poor sleep, stress, or hormonal issues often cause brain fog. Unlike regular tiredness, it doesn’t fade with rest. It lingers, affecting focus, mood, and memory. Finding the cause is key to recovery,” he explains.

Dr Balaji shares reasons why your brain feels foggy and suggests tips to recover:

Also read | Fatigue, stress and anxiety, other dangerous signs of mental burnout and how to fight it

• Spot the silent triggers: Brain fog can result from poor sleep, high stress, sedentary habits, a sugar-heavy diet, or processed food overload. These lifestyle factors silently chip away at mental clarity over time.

• Watch for hidden conditions: Thyroid problems, anaemia, depression, diabetes, and autoimmune diseases like lupus or multiple sclerosis can all lead to cognitive dullness. Sometimes, brain fog is the first clue that something’s off internally.

• Control your stress levels: Chronic stress raises cortisol, which negatively affects memory and focus. Activities like yoga, meditation, and even daily walks can calm the nervous system and boost brain function.

• Prioritise better sleep: Disrupted or poor sleep lowers concentration and memory retention. Build a wind-down routine, avoid screens before bed, and aim for 7–9 hours of sleep to reset your brain.

• Fuel your brain well: A diet full of whole grains, berries, leafy greens and omega-3 fats reduces inflammation and supports memory. Limit refined sugar and ultra-processed snacks that sabotage focus.

• Stay consistently hydrated: Even mild dehydration can slow down mental processing. Drink water during the day and add water-rich foods like watermelon, cucumber and citrus fruits to your daily intake.

• Check your nutrient levels: Vitamin B12 and D deficiencies are common causes of brain fog. If you're feeling mentally sluggish despite a healthy routine, ask your doctor to check your nutrient profile.

• Review your medications: Some prescription drugs list brain fog as a side effect. If your symptoms started after a new medication, consult your doctor, a simple switch may bring clarity back.

• Don’t ignore the signs: If you’re experiencing worsening brain fog for weeks, especially with memory issues or mood changes, it’s time for a full check-up. Catching it early prevents bigger health problems.