Why COVID is creating decision fatigue and how to deal.

We’ve all gotten to the point after a long day, or a long week, where someone asks us a simple question like, “What’s for dinner?”, or “What do you want to do this weekend?” and we feel like we are going to explode because our brain can’t handle any more decisions. If you haven’t felt this way, there are a lot of people who envy you.

I know that I have felt this way recently with COVID, wedding planning, and finishing up my Master’s degree. My fiancé actually did ask me “What do you want for dinner tomorrow?” I immediately became flustered and irritated, and told him to choose. So, I reflected and thought, why am I so upset over what to eat for dinner?? Then it dawned on me: decision fatigue.

Many sources suggest the average adult makes about 35,000 decisions per day. From what to wear, to what to eat, to what to prioritize at work. These are just the basic every day decisions, let alone all of the more major decisions COVID is causing people to make on a daily basis: planning and re-planning a wedding, deciding if it’s a good idea to go see grandma or grandpa, or whether or not you should go to your friend’s social gathering. All of these decisions really wear us down after so long, and it makes the smaller decisions more difficult to handle.

So, what can we do to help prevent decision fatigue?

Notice when you are starting to burn out.

Before you can prevent decision fatigue, you have to notice how it presents in yourself. There are many signs of decision fatigue, such as procrastination, impulsivity, avoidance, and of course, indecision. Notice when you are starting to do these things and try to use some of the following tools to help.

Make important decisions at the beginning of your day.

At the end of a long day, we are more likely to make decisions based on emotions than logical thinking. If you have an important project at work, or are making big plans, try to work on these tasks in the morning before you hit that mid-day slump. This is also why if you’re working on eating healthy, to go grocery shopping in the morning! You are less likely to grab that ice cream because you’re exhausted after a long day, or that bag of chips because you want to munch on something.

Make less important decisions in the evening.

Choosing your outfit for tomorrow before you go to bed or packing your lunch as you’re putting dinner away can really make a difference in your energy to make decisions. As small as these decisions are- most of the time, we don’t even really think about the fact that these are decisions- they are just more things for your brain to process. If you do these smaller tasks at night before bed, it can help you have more time for yourself in the morning, and give you fewer things to think about before starting your day.

Practice self-care.

Self-care looks different for everybody. For some people, self-care is clearing the dishes out of the sink that have been there for a week. For others, it is taking a bath, or going to a spa for a massage. Giving yourself the time to do the things that will help you feel calmer is critically important to help give your brain a break.

Focus on momentum, not motivation.

Link similar tasks together. For example, you’re cleaning the house, do everything at once instead of taking breaks in between, or plan your meals at the beginning of your week. Building upon momentum can help with lack of motivation to get started.

Allow others to help.

When we are bogged down with stress, it can be difficult to reach out for help. Sharing the mental load of making decisions can be really effective in preventing burnout. Give your kids the choices for meals this week, or ask your colleague for help choosing visuals for your presentation at work. Accepting help from others can make life less overwhelming.

Take a look at all the decisions you have to make on a daily basis- big or small. Try to reflect on ways to make your days easier by changing your habits and developing different routines. Utilizing these tips to manage your decision-making can help keep you from burning out and increase your mental energy.

Written by: Olivia Clark, MA, LPC