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Key points
- Limit choices to streamline daily decisions and reduce mental load.
- Establish routines to automate frequent tasks and save energy.
- Take regular, structured breaks to reset focus and regain clarity.
Decision fatigue is not just about making decisions at the end of a long day; it's about the cumulative toll that constant decision-making takes on our cognitive resources. leading to decreased motivation, increased impulsivity, and burnout.
What Is Decision Fatigue?
Decision fatigue refers to the deteriorating quality of decisions that happens as a result of cognitive overload. Just like muscles fatigue after physical exertion, the brain becomes less efficient in making decisions as it deals with them non-stop. The situation can be particularly challenging for those with ADHD. ADHD is often characterized by difficulties in maintaining attention, executive dysfunction, and heightened impulsivity. These factors can make everyday decisions more taxing and lead to a quicker depletion of mental energy.
How ADHD Amplifies Decision Fatigue
ADHDers struggle to filter out irrelevant information to focus on what’s most important. The struggle can lead to a significant cognitive load as information is weighed, making even small decisions feel big. Decision-making processes that rely heavily on executive functions make the process even more exhausting. Finally, emotional overload from particularly important or stressful choices, or just the magnitude of everyday life, can further drain mental energy.
Strategies to Manage Decision Fatigue
Successful strategies to manage decision fatigue will provide shortcuts and automation to decrease the mental load.
1. Simplify
First, wherever possible, reduce the number of options to choose from. This might mean repeatedly making the same three dinner options or creating a capsule wardrobe to simplify clothing selection. It may seem silly, but all those overwhelming moments add up. Limiting food choices or the number of items in your closet can drastically reduce the time and effort spent on those daily activities. Creating a standard shopping list to use as a base each time you shop or using templates for everyday tasks or projects can help standardize common decisions.
2. Routinize
Creating routines is another way to automate decisions, particularly during low-energy times. Having a fixed morning routine can be a lifesaver for ADHDers who have trouble waking up. By doing the same tasks in the same order (i.e., always brushing your teeth, taking medicine, and having the same breakfast), you can reduce the number of decisions you need to make and provide a calm start to the day.
Similarly, an evening routine might involve setting out clothes for the next day, preparing lunch in advance, or packing a work or school bag. This approach combats decision fatigue and contributes to a more structured and less stressful daily life.
3. Prioritize Rest
Incorporate regular breaks into your day, especially during long sessions of decision-making. The breaks should involve restful or enjoyable activities that help reset your cognitive state. Practices like meditation, deep breathing, short walks, or a 15-minute break to watch something can help clear your mind and reduce the effects of decision fatigue.
To effectively implement these strategies, it is crucial to make rest and recharge a non-negotiable part of your daily routine. Use alarms to remind you to take breaks and engage in enjoyable daily practices. It is also essential to regularly assess how effective your chosen strategies are and make adjustments as needed.
By simplifying, routinizing, and prioritizing rest, individuals with ADHD can better manage their energy levels throughout the day, making decisions less daunting and more sustainable. This not only helps in reducing decision fatigue but also improves overall well-being and productivity.
