Too many of us are familiar with the mental cloudiness that makes daily tasks difficult. It is time to clear the brain fog, and regain our clarity.
Have you ever walked into a room trying to search for something, and forgotten what you even needed in the first place?
Or read a paragraph three times, but still could not register what it was conveying?
Or, mid-conversation, had to sheepishly say, “Sorry, what was I talking about?”
If any of that sounds familiar, then you were likely having an episode of brain fog.
What Is Brain Fog?
@medicalchannelasia Oh, so that’s what I was doing… 💭 Does your brain feel like it’s not as sharp as it used to be, especially after recovering from a major illness like COVID? That could be brain fog, which affects your ability to think clearly, focus, react, and pay attention. No specific treatment is available for brain fog, but you can try these tips to get back some of your cognitive function: 💤 Getting more sleep 📝 Writing down important information 🏞️ Taking short breaks to reduce the amount of strain on your brain Do you have any tips on fighting brain fog? Let us know in the comments 😶🌫️ #MedicalChannelAsia #MCA #mcamemes #brainfog ♬ original sound – Medical Channel Asia
Brain fog is an informal way of describing the mental haze that overtakes our clarity, compromising our focus and memory. It essentially refers to those moments when we are feeling “spaced out” or “not all there”.
It can present itself in many ways, such as:
- Having problems remembering things.
- Difficulties paying attention or concentrating on something.
- Issues processing information.
- Taking longer to complete work or form sentences.
While it is not a medical condition on its own, its effect on our cognition is very real, leaving us confused and disoriented. While it can be a mild annoyance, it can also make everyday tasks heavier and harder than they should be, going as far as interfering with our work performance and daily life.
So why does it happen?
Why We Get Brain Fog
We know that we are capable of thinking with greater coherence. So if we are experiencing brain fog, it is important to uncover the reasons behind it.
Chronic Stress
Chronic stress can be debilitating because of how much it influences our overall wellbeing. It does not just hurt our immune system: it also leads to the development of anxiety and depression.
As brought up by Dr Jared Ng, Founder and Medical Director of Connections MindHealth, the mental fatigue caused by our resulting psychological state can adversely impact our memory.
“When short- or long-term memory is affected, daily life and work become harder,” he added in Channel News Asia. “This often causes stress or low mood, which worsens brain fog, creating a vicious circle.”
Inadequate Sleep
Quality sleep is crucial for a healthy mind. It helps our brains consolidate information, keeps us from being moody and drained of energy, and enables us to reset for the next day.
In contrast, a lack of sleep can drastically impair mental performance, leaving us groggy and unfocused.
Hormonal Changes
Hormonal fluctuations, especially in the case of menstruation, pregnancy, menopause, and even thyroid disorders, could be another contributing factor.
For instance, the decline in oestrogen levels has been associated with poorer focus and cloudier thinking for menopausal women.
Imbalanced Diet
What you eat can play a direct role in how well your brain operates.
For example, too much of sugary and highly processed foods can negatively influence our cognitive and psychological health. Furthermore, nutritional imbalances, such as a deficiency in vitamin B-12 and Omega-3 fatty acids, can also impact memory and concentration.
Medication
While medicine is intended to help us feel better, it may also come with side effects.
Certain medications, such as for sleep or pain relief, can cause mental sluggishness, thus resulting in brain fog.
Medical Conditions
There are several underlying health conditions for which brain fog is a symptom. This is because they could be linked to fatigue, inflammation, or a shift in blood glucose levels, all of which can result in mental exhaustion.
Some of these conditions include:
- Chronic fatigue syndrome
- Anaemia
- Diabetes
- Autoimmune diseases
- Viral infections such as COVID-19
Parting the Clouds: Clearing Your Brain Fog
Brain fog is your mind’s way of telling you it is under-rested or overwhelmed. This means that more often than not, giving it what it is lacking is all you need to do.
So if you want to reclaim your clarity, the right way forward is a little self-awareness, and a meaningful change to your lifestyle.
Prioritise Sleep
A healthy amount of sleep involves snoozing for seven to nine hours each night; but keep in mind that restful sleep involves more than capturing the right number of hours.
Follow sleep hygiene practices, including ensuring your bedroom is dark and cool, limiting blue light exposure before bed, and sticking to a regular sleep schedule. This helps your body to easily slip into a deep, restorative rest every night, keeping your mind fresh, and your cortisol levels in a more even state.
Eat a Balanced Diet
“A balanced diet with sufficient nutrients supports healthy brain function, especially foods rich in omega-3, antioxidants and protein,” said Dr Ng.
So try to switch out the unhealthy fats and sugars with more fruits, vegetables, lean meats, and fatty fish. These can give a pleasant boost to your energy and mental acuity.
Have a Workout Regimen
Regular exercise is not just for your body: it is one of the best ways to clear brain fog. Physical activity increases blood flow to the brain, lifts mood, and enhances cognitive performance.
So if your mind is feeling a little fuzzy, a five-minute walk might even do the trick.
Practice Mindfulness
Mindfulness techniques do not just bring down your stress, they can improve your focus too.
Consider incorporating meditation, deep breathing exercises, and yoga into your daily routine. The tranquillity these activities bring can go a long way in recalibrating a scattered mind.
However, if the brain fog is proving inexplicably persistent and hindering your life a tad too much, then it is time to consult a healthcare provider. Depending on the condition, you may be prescribed antidepressant medication or cognitive behavioural therapy.
But whether you go for formal treatment, or just need an enhanced routine, take comfort in the fact that you have more control over your mind than you think.
So remember, even when you are lost in the fog, you can always find your way back.
External References
- Cherry, K. (2024, October 10). Can’t Focus? Same. These 5 Tips Will Cure Your Brain Fog Stat. Verywell Mind. Retrieved from: https://www.verywellmind.com/brain-fog-8722143
- Gardner, A. (2025, July 13). 10 Reasons You Might Have Brain Fog. Health. Retrieved from: https://www.health.com/condition/alzheimers/brain-fog-causes
- Higuera, V. (2024, February 5). 6 Possible Causes of Brain Fog. Healthline. Retrieved from: https://www.healthline.com/health/brain-fog
- Pugle, M. (2025, April 14). Why Brain Fog Happens and Tips to Stop It. Verywell Health. Retrieved from: https://www.verywellhealth.com/brain-fog-8363295
- Sharon, A., & Fletcher, J. (2025, May 27). Brain fog: Causes and tips. Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/320111
- Sng, E. (2025, August 10). Brain fog troubling you? Here’s how to battle mental cloudiness, and spot signs it may be more serious. CNA. Retrieved from: https://www.channelnewsasia.com/today/mental-health-matters/brain-fog-mental-cloudiness-5266696
