What is Decision Fatigue?
In the last blog, we talk about how choice paralysis is when we have too many options or get stuck in the depths of overthinking and perfectionism that we can become paralyzed, unable to make a decision.
But there’s another reason that sometimes we can’t make a decision, and it’s that we’ve just made too many already. You make A LOT of decisions every day as a human just to exist. And if you work, go to school, have a social life, and/or are a parent, you make A LOT more.
Decision fatigue is the mental exhaustion you feel when you’ve spent all day making decisions and you just can’t anymore. After deciding what time to get up in the morning, what to wear, which earrings will match best with the outfit, whether to pack lunch or order food, what to listen to in the car on your commute, and if you have time to stop for more coffee on the way in, it’s already been a lot. Then you spend all day making decisions in your job, some for other people and some for yourself to keep things flowing, where to go for lunch (because even though you brought it from home, your coworkers asks to go out so she can vent about her date last night), and choosing what route to take home to best avoid rush-hour traffic. You’re brain is done. It feels completely fried. But then you get home and your partner asks “what’s for dinner?”
If you’re a millennial, then you notice your internal Lizzie McGuire moment of the little cartoon self in your brain throwing her head back (very dramatically of course), stretching her balled up fists down at her sides, and screaming “I DON’T KNOW!!”
If you think of your brain’s decision making power like a cell phone battery, it can feel like it only has so much juice to give. And if it runs out before we can recharge it, our brain says “NOPE! I cannot make one more decision.”
Decision fatigue can also be influenced by the weight of the decisions we’re making, with bigger ones draining that batter more, or the support we do or don’t feel behind our decisions.
What is decision fatigue a symptom of?
Decision fatigue at its root is mental exhaustion. Mental exhaustion is something all humans can experience if your brain’s resources are drained without opportunities to recharge. However, people experiencing anxiety, depression, or impacts of trauma can be more prone to decision fatigue as they may find they reach that point of mental exhaustion sooner when symptoms are elevated for long periods of time.
What are the differences between decision fatigue and indecisiveness?
Indecisiveness is a way of describing a person who regularly struggles to make decisions, while decision fatigue is more like a temporary state of mental exhaustions where no more decisions can be made.
Is overthinking decision fatigue?
Overthinking decisions throughout the day can lead to decision fatigue, but it is not exactly one in the same. Overthinking and perfectionism can lead you to spend a lot of time and mental energy spiraling on decisions and trying to figure out the one “right” choice. Because this can add to the weight of the decisions and exhaust your mental energy, it can bring you to the place of decision fatigue sooner than you may have gotten there without overthinking.
What are the dangers of decision fatigue?
When you are in a place of decision fatigue, your brain is more likely to focus on what’s easiest or quickest to be done with the whole thing. Your brain doesn’t have as much power and patience available to really consider the options and weigh out the short and long-term risks or costs.
You become more likely to act on impulses and what is going to feel good in the moment, rather than considering what will be best for you down the road. This can sometimes open the door for feelings like guilt and regret to come up after a decision is made, especially if the consequences are not what you had hoped for.
Additionally, if other’s continue to ask you to make decisions after you’ve reached decision fatigue, you may find that you get frustrated more quickly than in other times. And you may feel that frustration in bigger ways, leading you to snap back something that you may not have said otherwise.
How do you fight decision fatigue?
Delegate
Lean on your support system by delegating the decision to someone else or the group. If no one can make the decision for you, ask for help in considering the options by having someone ask you questions about the pros and cons, risks and benefits, or short and long-term impacts of the options.
Limit
Set some limits with yourself by either setting a time limit or deadline for the decision -OR- limit the options to choose from by narrowing the options down to 2 (or 3 max). The narrowed down options could be the options most aligned with the goal of the decision.
For example: if the decision is about what to have for dinner, narrow it down by the simplest meals to prepare (if short on time), locations closest to you (if ordering take-out), or the options most likely to leave leftovers (if you know tomorrow will also be a busy day).
Pause
99% of the decisions we make are not a urgent as your brain (and anxiety) think they are. Sometimes our brains need time to recharge that mental battery that’s been drained from decision making. If you notice that you’re in a place of decision fatigue and you can “sleep on it” until tomorrow, do it. Let your brain get a good night’s rest and fully recharge itself. If the decision is more pressing and can’t wait until tomorrow, give yourself a 5 minute break to get a mini-recharge.
Step outside and breathe in some fresh air, get a drink of water, go for a quick walk, listen to a comforting or nostalgic song, or give your pet some good ear rubs (their cute faces can help the soul so much!).
Focus
There’s a time and place for thinking big picture, and this may be one where we have to narrow the scope a bit. If you’ve got lots of decisions to make, or it feels like the decisions are dominos, one after another, then try focusing on just the one next decision. Set everything else to the side. Consider which decision is the most urgent and start there. Doing this will allow you to focus on that one decision without your brain looking too far ahead at all that’s left to do. If even the one decision feels like too much because you’re just that exhausted, lean into one of the other 3 options above.
Therapy for decision fatigue
Find yourself reaching decision fatigue more often than you’d like? Kimberleigh can help you explore your patterns with this and teach you tools and strategies so it happens less often.
To begin anxiety therapy with Mindfully Balanced Therapy to reduce your decision fatigue:
Schedule a consult call with Kimberleigh or fill out a contact form on our website.
Meet with Kimberleigh to talk about how anxiety and decision fatigue are currently making life feel difficult and overwhelming, and learn about how Mindfully Balanced Therapy can help you overcoming the mental exhaustion.
Feel more energized in making decisions and free from that fatigue!
