Last Friday, I woke up late and knew right away that something was off. That familiar, heavy brain fog had set in, making everything feel distant and surreal. As I went through our morning routine, helping my daughter get ready for school, I felt completely disconnected. It was like I was going through the motions but wasn’t fully present. Sounds were muffled, my focus was all over the place, and I felt like I was looking through things, not at them. Even though my daughter was talking to me, her voice seemed underwater—distant and hard to understand. I was mentally fogged up, and physically, I was exhausted.
Despite the haze, I knew my daughter still needed to catch the bus. So, I got through it as best as I could, but I also knew I needed to help myself before the fog took over my whole day. Here’s how I did it:
Step 1: Communicate
The first thing I did was communicate my state to my husband. I told him I was experiencing brain fog so he wouldn’t be surprised if I seemed distracted or unresponsive throughout the day. By doing this, I made sure he could be mindful of how he communicated with me, and if he made any requests, he’d know to give me a bit of extra patience and grace.
Step 2: Stick to the Routine (Including Breakfast)
After my daughter left for school, I turned my attention to my own routine. Having a consistent structure to start my day helps me feel grounded, even when my mind is foggy. I took my medications—my antidepressant, ADHD meds, vitamins, and acid reflux reducer—before anything else, knowing these were crucial to keeping me balanced. Then, I moved through my morning routine:
• Devotional and prayer. Spending a few quiet moments in reflection and connection with God helped me find peace amid the mental fog.
• Brush my teeth, wash my face, and get dressed. Simple, but important. These small, basic tasks gave me a sense of accomplishment and prepared me for the day ahead.
Then, I took the time to make a nutritious breakfast for both myself and my kids. I had homemade pancakes with peanut butter, fruit salad, and a strip of bacon. This true meal, full of protein and fresh ingredients, gave me the energy I needed to push through the fog. Making breakfast is a small act that always helps me feel more capable and competent, especially when I’m struggling to focus.
Step 3: Hydration and Movement
I knew that staying hydrated would be key to clearing my mind, so I made sure to drink a full glass of water with Liquid IV. After that, I took my dog for a quick walk, and later, I hopped on my Peloton for a ride. Moving my body helped shake off the lingering grogginess and brought a little more clarity to my day. Even though I wasn’t feeling 100%, getting outside and breathing fresh air helped me reconnect with myself.
Step 4: Use Timers to Stay on Track
Timers became my best friend throughout the day. Whether I was working through tasks or just relaxing at the nail salon, I used timers to pace myself and keep my focus sharp. I broke the day into small chunks of time, which helped prevent overwhelm and gave me a sense of progress, no matter how slow it felt.
Step 5: Self-Care and Gentle Kindness
After my morning exercise and small tasks, I made time for some self-care. I went for a pedicure and got my nails done, giving myself a much-needed moment to relax. Once I got home, I took a refreshing shower and did a quick tidy-up around the house. A little order in my surroundings helps create order in my mind.
Most importantly, I was kind and gentle with myself throughout the day. I didn’t pressure myself to accomplish too much, and I acknowledged the brain fog without fighting it. I chose to gather with friends later in the day, shifting my focus to connection over productivity, which helped me feel human and grounded again.
Final Thoughts
By the end of the day, the brain fog hadn’t fully disappeared, but I felt like I had managed to navigate it with grace. Communicating with my husband, sticking to my routines, fueling myself with nutritious food, and moving my body all played a role in bringing clarity to my day. Most of all, I reminded myself to be kind—I didn’t have to be perfect, just present, and that was enough.
If you’re struggling with brain fog, try to slow down and give yourself permission to go at your own pace. Small steps, whether it’s drinking water, moving, or just taking time to breathe, can make all the difference.
Ready to take control of your brain fog? Download my “Get It Together” Checklist to help you create a simple, structured plan for managing those mentally foggy days. It’s full of practical tips and reminders to get you back on track and feel more grounded!
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