LONDON — As life becomes increasingly busy and stress levels rise, many people report struggling with so-called “brain fog” — a term used to describe mental cloudiness, forgetfulness, and difficulty concentrating.
The condition is not a medical diagnosis in itself but rather a collection of cognitive symptoms. It may be linked to menopause, perimenopause, long Covid, and autoimmune diseases such as lupus, though it can also appear simply from mental overload.
Medical doctor and BBC Morning Live expert, Dr. Tharaka, has outlined four key strategies, along with a simple acronym, to help cut through the haze.
1. Be kind to yourself
Brain fog is common and not a personal failing. Often it signals that the brain is stressed or fatigued. Experts recommend slowing down, asking for help when needed, and remembering the condition is usually temporary. Those with ongoing concerns should consult their GP.
2. Create routines
Structured daily rhythms can reduce “decision fatigue.” Establishing predictable morning and evening routines — even small habits like laying out clothes or prepping meals — helps free the brain from constant planning.
3. Take breaks
Scheduling short pauses between tasks allows the brain to reset and prevents mental overload. Even five to ten minutes of stretching, fresh air, or quiet time can restore focus.
4. Use calendars and reminders
Instead of relying on memory, experts recommend digital tools for managing appointments, chores, and recurring tasks. This reduces mental clutter and helps maintain concentration.
Alongside these strategies, Dr. Tharaka promotes his “SWANS” acronym to support brain health:
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Sleep — Aim for 7–9 hours per night to allow the brain to rest and consolidate memories.
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Water — Staying hydrated prevents loss of focus.
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Activity — Regular movement boosts blood flow and oxygen to the brain.
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Nutrition — Whole foods rich in choline, such as eggs, fish, and nuts, aid concentration.
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Stress — Managing stress through breathing exercises, mindfulness, and hobbies can help clear mental fog.
With these steps, experts say, individuals can sharpen their focus, reduce forgetfulness, and restore clarity in daily life.
