By Jamal Ayton-Brown

8 Brain Fog Symptoms & How To Fix Them

In this article, we'll take you through each brain fog symptom, different causes and give you some ideas on how to fight it. But first, let's start with what it actually is.


What is Brain Fog?

Ever experienced those moments when it seems like your brain hits a mental speed bump? You're definitely not alone! Today, we're taking a deep dive into the intriguing world of brain fog – that peculiar mental state that can leave us feeling like we're lost in a mental fog. Let's unravel the mystery and discover some practical strategies to clear away the cognitive haze. It's also worth researching other conditions, such as what symptoms of ADHD are, as these can crossover.


Think of brain fog as your brain's quirky way of saying, "Hold on, let's slow things down a bit." It's like trying to think through a fuzzy filter – thoughts become unclear, focus goes for a walk, and quick thinking seems to take a vacation. Whether you're a student wondering how to focus when studying, a parent on the go, or a professional tackling a mountain of tasks, it's easy for a brain fog symptom to creep in when you least expect it. 


How Does it Feel?

Imagine you're piecing together a puzzle, but a bunch of the pieces are missing. Welcome to the world of brain fog! Your thoughts might play hide and seek, making it tough to concentrate and turning everyday tasks into a mental maze. Suddenly, remembering names, dates, and even where you parked your car becomes a real challenge.

Picture this: You're in a conversation, and the words you need feel like they're playing hide and seek. Decisions that used to be a breeze start feeling more like navigating a labyrinth – all thanks to that foggy feeling in your mind.

Here's the twist – each brain fog symptom isn't one-size-fits-all. It's like that unpredictable weather friend who keeps you guessing. But here's the common thread: it often comes with a side of mental exhaustion. It's like your brain decided to pull an all-nighter and left you feeling like you're running on low batteries, which is why it's always good to be aware of the best vitamins for energy and depression.

We're going to peel back the layers of brain fog, digging into what causes it, and uncovering some useful tactics to banish the fog. So, get ready to join us on this intriguing journey as we unravel the secrets of each brain fog symptom and arm ourselves with strategies to clear the mental mist.


Brain Fog Symptoms

Brain fog can manifest in many shapes and sizes. And because it isn’t a “one size fits all”, you may feel that your specific symptoms don’t necessarily fall under the brain fog symptoms. But brain fog symptoms span far and wide, so here are just a few that people experience on a day-to-day basis.


1. Difficulty Concentrating

One of the hallmark signs of brain fog is the struggle to concentrate on tasks or hold onto thoughts. It may feel like thoughts are constantly drifting away, making it challenging to stay focused on the present moment.



2. Mental Fatigue

This brain fog symptom can leave you feeling mentally exhausted, even after minimal mental exertion. This persistent feeling of mental fatigue can hinder productivity and make simple tasks seem overwhelming. This is often the time we reach for coffee, but for good reason it might be better to look into these healthy alternatives to coffee instead.



3. Memory Problems

Forgetfulness and difficulty recalling information are common experiences with brain fog. Names, dates, and everyday details may slip from memory, leading to frustrating moments of forgetfulness.



4. Slower Processing Speed

Another brain fog symptom is that it can slow down mental processing, making it harder to process and respond to information quickly. Individuals may find it challenging to make decisions or follow conversations in real-time.



5. Confusion and Disorientation

The mental haze of brain fog can lead to feelings of confusion and disorientation, causing individuals to feel disconnected from their surroundings and experiences.



6. Lack of Mental Clarity

A sense of mental clarity and sharpness is often replaced by a foggy, muddled feeling. With this brain fog symptom it may seem like thoughts are not as clear or organised as usual. 



7. Difficulty Finding Words

Brain fog can lead to tip-of-the-tongue moments, where individuals struggle to find the right words to express themselves. This can lead to frustration and difficulty in communication.



8. Decreased Productivity

Due to the challenges associated with this brain fog symptom, you may find it challenging to be as productive as they once were. Simple tasks may take longer to complete, and creative problem-solving may feel elusive.



9. Feeling Disconnected

Brain fog can create a sense of detachment from one's thoughts and emotions, leading to a feeling of being disconnected from oneself and others.



10. Emotional Impact

Experiencing this brain fog symptom can also have emotional effects. Individuals may feel frustrated, irritable, or anxious about their cognitive struggles, leading to a negative impact on mood and overall well-being.


Causes of Brain Fog

It is essential to recognise that each brain fog symptom can have various underlying causes, including stress, lack of sleep, hormonal changes, and medical conditions like ADHD or menopause. Identifying and addressing the root cause is crucial in managing brain fog symptoms effectively.


Understanding the underlying causes of brain fog is crucial in developing effective strategies to combat and manage this cognitive condition. Your brain fog symptom can be due to various underlying factors, ranging from medical conditions to lifestyle choices. Identifying the root cause can help individuals address the specific triggers contributing to their brain fog. Here are some common causes of brain fog:


ADHD (Attention Deficit Hyperactivity Disorder)

ADHD is a neuro-developmental disorder characterised by symptoms such as inattention, hyperactivity, and impulsivity. Individuals with ADHD may experience brain fog due to difficulties in maintaining focus and staying organised. The constant struggle to manage tasks and responsibilities can lead to mental fatigue and cognitive difficulties. Mushrooms for ADHD can help ease some of these symptoms.




Hormonal changes during menopause can trigger a brain fog symptom in some individuals. Fluctuating levels of oestrogen and progesterone can affect cognitive function and lead to symptoms like memory problems and mental fatigue. Additionally, menopausal symptoms such as hot flashes and sleep disturbances can further contribute to brain fog.



Chronic stress is a significant contributor to brain fog. When the body is under stress, it releases stress hormones like cortisol, which can affect cognitive function and memory. Prolonged periods of stress can overload the brain, leading to cognitive impairment, forgetfulness, and difficulty concentrating.



Dietary Factors

A poor diet lacking essential nutrients can contribute to your brain fog symptom. Nutritional deficiencies, especially of vitamins and minerals like vitamin B12, vitamin D, and iron, can affect brain function and cognitive performance. Diets high in processed foods, sugar, and unhealthy fats can also impact cognitive health and mental clarity. It's worth assessing the best vitamins for energy and depression as many of these coincide with those needed for a balanced diet.



Hormonal Changes

Apart from menopause, other hormonal imbalances can cause brain fog. Conditions like thyroid disorders (hypothyroidism or hyperthyroidism) can affect cognitive function and lead to symptoms such as memory problems, mental fog, and difficulty focusing. You can find more on early warning signs of thyroid problems to help rule this out.



Certain medications may have side effects that include a brain fog symptom. Medications like antihistamines, sedatives, and some antidepressants can cause cognitive impairment and memory issues. If you suspect that your medication is contributing to brain fog, consult with your healthcare provider to discuss potential alternatives.



Chronic Illness

Individuals with chronic illnesses, such as fibromyalgia, chronic fatigue syndrome, and autoimmune diseases, may experience one or many a brain fog symptom as a result of their condition. Chronic inflammation and immune system dysfunction can affect cognitive function and lead to mental fatigue.



Sleep Disorders

Sleep plays a crucial role in mental clarity and function. Conditions like sleep apnoea, insomnia, and other sleep disorders can disrupt sleep quality and quantity, leading to brain fog during the day.



Environmental Factors

Exposure to environmental toxins, such as heavy metals and pollutants, can affect brain health and function. Prolonged exposure to these toxins can lead to symptoms like brain fog and memory problems.



Lifestyle Factors

Certain lifestyle choices can contribute to each different brain fog symptom. Lack of physical activity, excessive alcohol consumption, smoking, and chronic sleep deprivation can all impact cognitive function and mental clarity.


It's important to note that brain fog may be caused by a combination of factors rather than a single cause. Additionally, some individuals may experience brain fog without an apparent underlying cause, making the condition more complex to diagnose and manage. If you are experiencing a persistent or severe brain fog symptom, it is essential to consult with a healthcare professional to identify any potential medical conditions and receive appropriate treatment. Addressing the root cause and making positive lifestyle changes can significantly improve brain fog symptoms and overall brain function.

Fixing Brain Fog

Just as there are many causes of brain fog, there are also many ways you can fix brain fog too. These life changes can help you to fight the symptoms of brain fog, which can lead to a clearer and more focused mind. So what can you do to fight brain fog?



Mindfulness Practices

Mindfulness techniques, such as meditation and deep breathing, can be powerful tools in reducing brain fog. This involves bringing your attention to the present moment, accepting thoughts and feelings without judgment. Engaging in regular mindfulness practices can help calm the mind, reduce stress, and improve focus and mental clarity.

Start by finding a quiet and comfortable space, close your eyes, and focus on your breath. Notice the sensations of each inhale and exhale, gently bringing your mind back to your breath whenever it wanders. As you practice regularly, you'll develop greater awareness and a calmer, clearer mind.


Balanced Diet

Nutrition plays a crucial role in brain health and fighting brain fog. A well balanced diet provides essential nutrients that support function and overall brain health. Include a variety of colourful fruits and vegetables in your diet, as they are rich in antioxidants that protect brain cells from oxidative stress. Omega-3 fatty acids found in fatty fish like salmon and trout can promote brain health and improve memory and focus. Nuts, seeds, and whole grains are also beneficial sources of nutrients that support brain function.

Consider adding brain boosting supplements like Lion's Mane to your diet. Lion's Mane is a type of mushroom with potential neuro-protective effects and may help improve memory and focus. We've listed the best lion's mane supplements for your perusal.



Regular Exercise

Physical activity is not only beneficial for your body but also for your brain. Regular exercise increases blood flow to the brain, delivering essential oxygen and nutrients that support cognitive function and lessening the chance of getting a brain fog symptom. It also stimulates the release of neurotransmitters like endorphins, which are known to enhance mood and reduce stress.

Engage in activities you enjoy, such as walking, jogging, swimming, or dancing, and aim for at least 30 minutes of medium intensity exercise most days of the week. If you have difficulty finding time for workouts, add more movement into your daily routine by taking short breaks to stretch and walk around.


Adequate Sleep

Sleep is a critical part of brain health and mental clarity. During sleep, the brain consolidates memories and removes waste products accumulated throughout the day. Lack of sleep can lead to cognitive impairment and worsen brain fog symptoms.

Aim for 7-9 hours of quality sleep each night by having a consistent sleep schedule and creating a relaxing bedtime routine. Avoid stimulants like caffeine and electronic devices before bedtime, as they can disrupt sleep quality.


Stay Hydrated

Dehydration can worsen your brain fog symptom. Make it a habit to drink enough water throughout the day to stay hydrated. Carry a reusable water bottle with you to remind yourself to drink regularly. Along with water, consider hydrating beverages like herbal teas and coconut water. Reducing alcohol and caffeine consumption can also help maintain proper hydration levels.



Reduce Stress

Chronic stress is a significant contributor to brain fog, as it releases stress hormones that can negatively impact cognitive function. Finding effective ways to manage and reduce stress is essential for promoting mental clarity. Engage in activities that help you relax and unwind, such as yoga, tai chi, or spending time in nature.

Practice deep breathing exercises when you feel stressed, inhaling deeply through your nose and exhaling slowly through your mouth. Consider journaling to express your thoughts and feelings or engaging in creative pursuits to divert your mind from stressful situations.



Limit Caffeine and Sugar

While caffeine can provide a temporary energy boost, too much can lead to “the big crash”, which can worsen brain fog. Limit your intake and opt for healthy coffee alternatives like herbal teas, decaffeinated options or mushroom blends specifically made to target this very problem. Additionally, reduce your intake of refined sugars such as chocolates, sweets and other treats, as they can cause fluctuations in blood sugar levels, affecting mood and focus.

Instead, choose natural sweeteners like honey or maple syrup, and focus on a diet rich in whole foods and complex carbohydrates to maintain steady energy levels throughout the day. 



In addition to a balanced diet, some individuals find benefits from incorporating brain boosting supplements. Lion's Mane, also known as Hericium erinaceus, is a popular choice due to its potential benefits, particularly if you're neurodivergent. This mushroom contains bioactive compounds that support nerve growth and brain function.

Lion's Mane supplements are available in various forms, including capsules, powders, and tinctures. When considering supplements, it's essential to consult with a healthcare professional to determine the appropriate dosage and ensure they won't interact with any medications you may be taking. You can have a look at our Best Lion’s Mane Supplement UK or nootropics for ADHD and see if any of these tickle your fancy.


Clarity, Focus and Memory: Try The Shruum (coming soon)

Ever had one of those "aha" moments when you discover a solution that could've saved you tons of hassle?

Well, no finger pointing here, because we're spilling the beans – meet The Shruum by jrny. This isn't your average brain fog symptom buster; it's a carefully brewed nootropic blend that's all about boosting brainpower and kicking brain fog to the curb.

It contains medicinal mushroom extracts, including Lion's Mane to help your brain function, Cordyceps for energy and Chaga to boost your mood. 

But that's not all - The Shruum also includes Rhodiola Rosea and Ginkgo Biloba. Rhodiola is known for its potential to reduce stress and fatigue, whilst Ginkgo supports memory and concentration. Both have been tested on humans in peer reviews and PHD studies with positive results on benefits related to ADHD - particularly in helping dopamine production and lowering frustration levels.

Think of it as your secret weapon against brain fog's sneak attacks. Packed with adaptogens and natural goodies, "The Shruum" brings a bunch of perks to the party. We're talking about sharper mental clarity, waving bye-bye to mental fatigue, and even a shield for your brain cells with antioxidants from the Chaga Extract. Aimed at those with ADHD, it's also perfectly useful for those with neurotypical brains.

Unleash your cognitive powers, tackle brain fog head-on, and ride the wave of mental clarity – all while staying on top of your game in today's turbo charged world. Your brain will thank you.

The Shruum makes a versatile companion due to it's infusion with cocoa powder and raw cacao, for a luxurious chocloatey taste which can be drank hot, cold or mixed into protein shakes and teas.

Get 40% off + free gifts if you sign up to our pre-launch waiting list! Expected to ship by late-November 2023. 


Each brain fog symptom can significantly impact daily life, causing memory problems, lack of focus, and confusion. Understanding its symptoms and causes can help individuals take proactive steps to end brain fog. By choosing a balanced lifestyle, including mindfulness practices, a healthy diet, regular exercise, and incorporating brain boosting supplements, you can improve cognitive function and mental clarity. If you experience persistent or severe brain fog, consult with a healthcare professional to identify any underlying medical conditions and receive appropriate treatment. With the right approach, you can combat brain fog and regain mental sharpness and productivity.


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