Some mornings, I wake up refreshed and (somewhat) ready to take on the world. Other mornings, I wake up feeling like I was gently hit by a truck and dragged through a group chat I didn’t ask to be in. Now, I’ve never been one of those jumps-out-of-bed-and-does-yoga-at-6AM types—I usually need a moment (or ten) to locate my soul. But the other day, I attempted to read one email five times and somehow managed to absorb none of it. Then I stood in front of the fridge like it was about to reveal life’s purpose, only to forget what I was even looking for. And yes, I once put my phone in the closet and spent the better part of an hour retracing my life choices to find it.

That, my friends, is brain fog.

It’s the hazy, slow-motion state where you try to contribute to a meeting but end up questioning the existence of language. Productivity? Clarity? Never heard of her.

If you’ve ever walked into a room and immediately forgotten why—more times than you’re proud of—hello, meet me. You’re not alone. In fact, as I’m writing this, I’m deep in the fog myself. Four hours of sleep, three unintentional daydreams, and zero attention span later… here we are.

So if your brain’s feeling more static than signal, stay with me. Let’s wade through the mental soup together—and explore a few ways we can (maybe) clear the fog and feel a bit more human again.

1. Caffeine ≠ clarity (but water might help)

Don’t get me wrong—I love coffee. I used to drink it religiously every morning before I switched to matcha a couple of years ago. But I’ve learned the hard way that when I’m deep in the brain fog zone, another latte doesn’t really fix it… it just turns me into a jittery mess, still stuck in the same mental haze. More often than not, what I actually need is water. Simple, plain water. I know. But dehydration messes with focus, energy, and mood way more than we give it credit for. Now, I make a point of starting my day with a full glass before I touch caffeine—and honestly, it helps.

Bonus points if you add electrolytes, especially after a night of poor sleep or poor decisions (looking at you, wine). I recently started making magnesium water too—a spoonful of magnesium, a slice of lemon, and some sparkling water. Supposedly it helps with energy levels, and apparently sparkling water improves magnesium absorption… if TikTok is to be believed.

2. Move your body (even if it’s just to the kitchen and back)

I used to think “exercise” had to mean a proper workout—matching leggings, motivational playlist, the whole thing. But I’ve found that even a quick walk around the block or five minutes of stretching can seriously help shake off the fog. When my brain starts feeling like a frozen browser tab, I try to get up and move around—even if it’s just dancing in my kitchen like a weirdo. It doesn’t have to be intense. Just move. Your brain will thank you.

And on the days when a workout or walk feels like too much? I just putter around my apartment and clean a thing or two—still movement, productive even. Win-win.

3. Sleep is the cheat code (not a luxury)

I used to treat sleep like it was optional (though honestly, what teenager didn’t at some point?)—I’d stay up scrolling, binge something random, and then wonder why my brain the next day felt like a bag of mashed potatoes. Groundbreaking. But sleep really is the secret sauce when it comes to mental clarity. It’s when your brain resets, clears out clutter, and files everything where it’s supposed to go. Anything less than 7 hours and I start feeling like an zombie. These days, I try to guard my sleep like it’s something precious—not always perfectly, but I try.

Instead of ending my day doom-scrolling, I aim for a calmer routine: reading, meditating, or just breathing for a minute to give myself some extra headspace (pun not-intended).

4. Eat real food (and not just crackers over the sink)

There’s a very real connection between what I eat and how foggy I feel—which sucks, because I love snacks. But when I’m running on processed food and caffeine alone, my brain pretty much goes on strike. Breakfast, especially, seems to set the tone for my day. I try to include something with fruits, protein, healthy fats, or fiber to give myself actual fuel instead of just…vibes.

If you’re curious about how food impacts your energy and focus (without diving into diet culture), I love the Glucose Goddess for bite-sized tips on balancing blood sugar. Her videos are surprisingly helpful and not at all preachy—just real info in a way that makes sense.

5. Give your brain a moment of silence

Sometimes, my brain just needs some calmness. Whether that’s meditating first thing in the morning, taking proper screen breaks during the day, or closing all 47 browser tabs—I’ve learned to listen when my head feels cluttered. That’s why I love using the Pomodoro technique (read: the true meaning of productivity/pomodoro)—it gives my brain a proper break and lets me return to whatever I’m doing with a bit more clarity and fresh energy.

Find what works for you. Maybe it’s a walk, a quick nap, or simply staring at the ceiling in silence for a few minutes. However you reset, the goal is the same: give your brain a chance to breathe.

Final thoughts

Brain fog is basically the unwanted guest of adulthood—shows up uninvited, lingers way too long, and makes everything a little harder than it needs to be. But with a few small shifts (hydration, sleep, real food, actual breaks), we can make it easier to think straight—or at least remember why we opened the fridge.

Not every day will feel crystal clear, and that’s okay. But the more we learn to spot the signs and give our brains what they actually need, the better we can ride out the haze.

What’s one small thing you could tweak in your daily routine to feel a little less foggy and a little more like yourself?