Have you ever found yourself wandering into a room, only to forget why you went there in the first place? Or perhaps you’ve misplaced your glasses, only to discover them perched on your head?
If so, you’re not alone. Many Australians are finding that ‘brain fog’ is becoming a familiar companion.
Take Kristina, for example. One evening, she absentmindedly locked her husband in the downstairs part of their house. She knew he was there, but in the flurry of her nightly routine, she simply forgot.
It wasn’t until the next morning, when she received a polite text from her husband asking to be let out, that she realised her mistake.
‘I couldn’t believe I did that to him,’ she shared, still a bit stunned. ‘I had no awareness, in the moment or afterward, of what I’d done.’
Sound familiar? If you’ve been feeling a bit more forgetful, distracted, or just plain foggy lately, you’re not alone.
The past few years have thrown us all for a loop—pandemics, lockdowns, endless news cycles, and the constant hum of technology have left many of us feeling mentally drained.
But don’t worry: there are practical, science-backed ways to clear the cobwebs and get your brain firing on all cylinders again.
Let’s dive into five proven strategies to help you banish brain fog and reclaim your mental sharpness.
1. Be intentional with your news consumption
It’s no secret that the world feels a bit overwhelming these days. Between rolling news updates, social media doomscrolling, and the never-ending stream of notifications, our brains are bombarded with information—much of it negative.
And while it’s important to stay informed, too much exposure to bad news can ramp up anxiety, cloud your thinking, and even impair your decision-making.
The trick? Be selective. Once you’ve caught up on the essentials, give yourself permission to switch off. Skip the 24-hour news channels and limit your time on social media.
Consider setting specific times of day to check the news, and stick to reputable sources. You might be surprised at how much lighter and clearer your mind feels when you’re not constantly plugged in.
Bonus tip: Try a ‘digital detox’ for a few hours each day. Put your phone in another room, turn off the TV, and enjoy a bit of peace and quiet. Your brain will thank you.
2. Move your body—preferably outdoors
We all know that exercise is good for our bodies, but did you know it’s just as important for your brain?
Physical activity boosts blood flow to the brain, delivering much-needed oxygen and nutrients. Even moderate exercise—like a brisk walk around the block—can sharpen your focus, improve your memory, and lift your mood.
And if you can, take your workout outside. Research shows that spending time in nature, especially among trees and greenery, has extra benefits for mental clarity and well-being.
So, whether it’s a stroll in the park, a bit of gardening, or a gentle bike ride, make it a habit to get moving in the great outdoors.
Not sure where to start? Try setting a daily step goal, or join a local walking group. You’ll get the double benefit of exercise and social connection (more on that in a moment).
3. Stay socially connected
Remember those endless lockdowns, when we were all stuck at home and socialising via Zoom?
It turns out that isolation isn’t just tough on our spirits—it can also take a toll on our cognitive health.
Studies have shown that people who are more socially connected tend to have better attention, memory, and decision-making skills.
So, make it a priority to stay in touch with friends and family. Whether it’s a cuppa with a neighbour, a phone call with a grandchild, or joining a local club or class, regular social interaction keeps your brain engaged and resilient.
4. Challenge your brain with new activities
It’s easy to fall into a routine, especially as we get older. But your brain thrives on novelty and challenge.
Learning a new skill—whether it’s a language, a musical instrument, or even a new recipe—can help build new neural pathways and keep your mind sharp.
You don’t have to take on anything too ambitious. Even small changes, like taking a different route on your daily walk or trying a new crossword puzzle, can give your brain a healthy workout. The key is to keep things interesting and fun.
If you’re looking for inspiration, why not sign up for a community class, start a new hobby, or volunteer for a local organisation? Not only will you be giving your brain a boost, but you’ll also be expanding your social circle and sense of purpose.
5. Practise self-compassion
Finally, let’s be honest: these are extraordinary times, and it’s perfectly normal to feel a bit off your game. If you’re doing your best and still struggling with brain fog, be kind to yourself.
Self-compassion isn’t just a feel-good buzzword—it’s a proven way to reduce stress and support mental health.
Forgive yourself for the occasional lapse (like losing your keys for the third time this week), and don’t be afraid to ask for help if you need it.
If you’re experiencing persistent anxiety or depression, consider reaching out to a mental health professional. Many services offer sliding-scale fees, and there’s no shame in seeking support.
Remember, you’re not alone—and you’re certainly not ‘losing it’. With a few simple tweaks to your daily routine, you can clear the fog and rediscover your mental spark.
As we continue to navigate the ongoing effects of stress, uncertainty, and change in our daily lives, it’s clear that many of us are still searching for ways to feel more focused, grounded, and mentally clear.
Whether through small lifestyle adjustments or simply being more mindful of our habits, taking steps to care for our cognitive well-being can make a meaningful difference over time.
Have you noticed any changes in your ability to focus or remember things recently? What strategies have worked for you in managing brain fog or staying mentally sharp? We invite you to share your thoughts or experiences in the comment section—your insights could be helpful to others going through similar challenges.
Also read: Forgetful or something more? Experts share early dementia signs
