Clear the Cloud: Best Ways to Combat Brain Fog and Feel Like Yourself Again
By Taylin D. Ramirez
Ever walk into a room and forget why you went in? Or read the same sentence three times and struggle to process the meaning? That, my friend, is brain fog—and if it’s sticking around longer than you’d like, you’re not alone.
Brain fog isn’t a diagnosis—it’s a symptom. And it can show up when your mind is overloaded, your body is worn down, or your emotions are running on empty. The good news? You can absolutely do something about it!
Let’s walk through some of the best, most realistic ways to clear that mental haze and start feeling more focused, energized, and productive.
Catching those Zzzz are Purrrfect
Whatever it is, the way you tell your story online can make all the difference.
1. Prioritize Sleep (Yes, Even if You're Busy)
If you’re skimping on sleep, your brain is paying for it. Think of sleep as your brain’s cleaning crew—it clears out waste, repairs connections, and resets your ability to focus.
Try this:
Set a sleep alarm at night to remind yourself to wind down. Create a bedtime routine that includes turning off screens, dimming the lights, and doing something calming (like reading, stretching, listening to an audiobook, or my new favorite - embroidery).
2. Move Your Body (Even a Little Bit Helps)
Exercise boosts blood flow and oxygen to the brain. You don’t have to do a full workout—even 10 minutes of walking can make a difference.
Try this:
Step outside for a walk after lunch or hop on a walking pad. March in place while watching TV. Dance around your kitchen. Movement matters more than perfection. I love to do this gentle yoga video, or there is a chair yoga that helps if you’re struggling with mobility.
Just Breathe
Taking a moment to stretch and soak in the sunlight can be a simple but powerful way to reset your mind and shake off brain fog.
3. Feed Your Brain with Real Food
What you eat fuels how you think. Sugary snacks and ultra-processed foods can spike and crash your energy levels—and your focus. Meanwhile, whole foods like leafy greens, berries, fish, and nuts help support brain function.
Try this:
Start your day with protein and fiber, like eggs and whole wheat toast, or Greek yogurt with berries. Add one brain-friendly food to your plate each day. My top favorites are leafy green vegetables (arugula, spinach, etc.), fatty fish, strawberries, walnuts, and dark chocolate.
4. Manage Stress Before It Manages You
Chronic stress messes with your memory, concentration, and sleep. If your brain feels like it’s constantly racing or shutting down, stress might be the reason.
Try this:
Practice box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4). Do a brain dump in a journal. Take five minutes to sit outside and do nothing. Leave your phone inside so that you’re not even tempted to look. Your mind needs breaks.
5. Limit Multitasking and Mental Clutter
You might think multitasking is efficient, but it actually drains your mental energy. Switching between tasks makes it harder for your brain to focus, remember things, or feel settled. Learn more here.
Try this:
Use a simple to-do list. Focus on one task at a time. Clear visual clutter from your space—it can help clear mental clutter, too.
6. Stay Hydrated (Seriously)
Even mild dehydration can mess with your memory and attention span. Most people don’t drink enough water throughout the day. The Mayo Clinic recommends about 11.5 cups (2.7 liters) of fluids a day for women and about 15.5 cups (3.7 liters) of fluids a day for men.
Try this:
Keep a water bottle nearby. Add fruit or herbs for flavor. Pair water with routine activities (like sipping every time you check your email).
7. Listen to Your Body’s Signals
Sometimes, brain fog is your body waving a red flag that something’s off—burnout, hormonal shifts, chronic illness, or mental health struggles. Ignoring it won’t make it go away. You deserve to feel like yourself again—and sometimes, that starts by paying attention to what your brain and body are trying to tell you.
Try this:
Take brain fog seriously. Track your symptoms. Talk to a therapist or healthcare provider who can help you figure out the root cause.
8. Create Brain-Friendly Routines
Our brains love predictability. Routines reduce decision fatigue and free up mental space. Even small rituals can create a sense of calm and clarity in the middle of mental fog.
Try this:
Build a morning or evening routine that works for you. Start with just 2–3 consistent steps: 1) make your bed, 2) have a glass of water, or 3) review your plan for the day.
You Deserve Mental Clarity
Brain fog doesn’t make you lazy or broken—it’s a sign your mind and body need support. Whether you’re juggling stress, recovering from illness, or just running on fumes, you’re not alone. The best way to fight brain fog is to listen to yourself and take small steps that add up over time.
If brain fog has been weighing you down and you're ready to feel clearer, focused, and grounded, make an appointment today. Let’s work together to uncover what’s really going on and start finding solutions.
Ready to pave a new path forward?
Schedule a free 15-minute consultation with a licensed professional counselor to get started!
**Call The National Mental Health Hotline at 866-903-3787. You can also call or text the Suicide & Crisis Lifeline at 988. Both numbers are confidential and offer free-of-charge support with trained crisis counselors. If in doubt, call 911
