Decision Fatigue: When Even Small Choices Feel Overwhelming
Have you ever stood in the kitchen staring at the fridge, unable to decide what to eat, even though you’re hungry? Or put off responding to a simple email because it felt like too much? That’s not laziness. That’s not a lack of motivation. That’s decision fatigue.
What Is Decision Fatigue?
Decision fatigue happens when your brain becomes mentally exhausted from making too many decisions over time. Each choice (even small ones) uses cognitive and emotional energy. When that energy runs low, decision-making becomes harder, slower, and more emotionally charged.
By the end of the day (or week, or season), you may notice:
Feeling overwhelmed by simple choices
Avoiding decisions altogether
Increased irritability or emotional reactivity
Second-guessing yourself constantly
Defaulting to “whatever” or shutting down
In today’s world, we’re making more decisions than ever before, often without realizing it.
Why Decision Fatigue Is So Common Right Now
Many people are carrying an invisible mental load:
Parenting decisions (screens, schedules, discipline, school choices)
Work decisions (emails, meetings, priorities, boundaries)
Relationship decisions (what to say, what not to say, how to show up)
Constant input from phones, news, and social media
Pressure to “optimize” every choice (health, productivity, happiness)
Even deciding how to take care of yourself can start to feel exhausting.
Decision fatigue doesn’t mean you’re failing. It means your brain has been working overtime.
How Decision Fatigue Affects Mental Health
When decision fatigue sets in, it can:
Increase anxiety (“What if I choose wrong?”)
Contribute to burnout and emotional exhaustion
Make people feel stuck, numb, or disconnected
Lead to guilt or shame for not “handling things better”
Over time, this can erode confidence and make life feel heavier than it needs to be.
The good news? There are ways to reduce decision fatigue, and they don’t require doing more.
Ways to Combat Decision Fatigue
1. Reduce the Number of Daily Decisions
Not every choice deserves equal energy.
Try:
Simplifying routines (same breakfast, same workout days, same grocery list)
Creating default options (“On busy days, we do leftovers”)
Automating small decisions where possible
Fewer decisions = more energy for what actually matters.
2. Decide Earlier in the Day When You Can
Decision-making is easier when your brain is fresher.
If possible:
Make important decisions earlier in the day
Delay non-urgent decisions instead of forcing them when you’re depleted
Give yourself permission to say, “I’ll decide tomorrow”
Rest is sometimes the most productive option.
3. Set Gentle Limits on Input
Constant information equals constant micro-decisions.
Consider:
Limiting news or social media intake
Turning off non-essential notifications
Creating phone-free pockets of the day
Less input helps calm the nervous system and clears mental space.
4. Let “Good Enough” Be Enough
Decision fatigue thrives on perfectionism.
Ask yourself:
“Does this decision truly require this much thought?”
“What would ‘good enough’ look like here?”
Not every choice needs to be optimized. Many just need to be made.
5. Name What You’re Carrying
Sometimes the relief comes from simply recognizing: “I’m not indecisive; I’m overwhelmed.”
Talking about decision fatigue in therapy or with trusted people can:
Normalize the experience
Reduce self-blame
Help identify where support or simplification is needed
6. Build in True Mental Rest
Scrolling isn’t rest; it’s more input.
Real mental rest might look like:
Quiet walks
Gentle movement
Creative activities without outcomes
Doing nothing without guilt
Your brain needs space where no decisions are required.
When Support Can Help
If decision fatigue is impacting your relationships, work, or sense of self, or if you feel stuck in constant overwhelm, therapy can be a supportive place to:
Untangle mental load
Practice boundary-setting
Reduce perfectionism and pressure
Learn nervous system regulation tools
Rebuild trust in your ability to decide
You don’t have to wait until you’re burned out to get support.
A Final Thought
If everything feels hard lately, it may not be because life is falling apart. It may be because you’ve been making too many decisions without enough rest or support.
Decision fatigue is not a personal failure. It’s a sign that your mind needs care, not criticism. And that’s something you deserve.