Brain fog is often a signal that the body isn't functioning as efficiently as it should be.
By Kennedy Copeland
July 1 marks the start of this year's third quarter. You're finalizing strategic plans at work and preparing end-of-year goals, while your child is transitioning into a new school year, all while balancing peak summer activities and the shift into fall routines.
Amid these competing demands, it's not uncommon to experience what many call "brain fog" — a frustrating sense of mental sluggishness, forgetfulness or difficulty concentrating.
If you've recently found yourself losing your train of thought, forgetting small tasks or struggling to focus, you're not alone.
"I think of brain fog as being like a cell phone that you forget to turn off for a few days," says Dr. Amy Naquin-Chappel, a neurologist at Houston Methodist. "It's sluggish and slow, and everything loads slowly. It's like a computer that you forgot to shut down."
Dr. Naquin-Chappel adds that brain fog isn't typically a sign that something in the brain is broken. Instead, it's often a signal that the brain isn't functioning as efficiently as it should be, potentially due to factors such as poor sleep, poor diet, stress, hormonal changes, illness or certain medications.
So, what can you do when your brain feels overdue for a restart? Dr. Naquin-Chappel walks through a step-by-step guide to identifying what's slowing your mental performance and the everyday habits that can help you reboot your focus and support long-term cognitive health.
Step 1: Check your battery level — recognize the signs of brain fog
Before you can reset your brain, it’s important to recognize when something feels off.
According to Dr. Naquin-Chappel, brain fog is exactly what it sounds like — a feeling that your brain isn't operating at full capacity. Common symptoms include difficulty focusing, forgetfulness, losing your train of thought and struggling to find the right words. Some people may even notice they're less attentive while driving, missing turns or exits they would normally catch.
The good news is that brain fog doesn't necessarily mean something is wrong with your brain. More often, it signals that something is preventing your brain from functioning as efficiently as it should.
Just as you would troubleshoot a slow phone, the next step is to identify what's draining your mental energy.
Step 2: Find what's running in the background — common causes of brain fog
Like a phone with too many apps running, brain fog often stems from underlying factors that quietly drain your mental performance. Here are some factors that might be slowing you down:
Diet and inflammation
What you eat can affect how clearly you think. Dr. Naquin-Chappel notes that sugar and inflammatory foods are often linked to brain fog, which is one reason brain-healthy diets have gained attention in recent years.
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Stress and mental health
Mental health conditions and chronic stress can significantly affect concentration and memory. Brain fog is commonly reported among individuals with anxiety, depression, bipolar disorder and ADHD.
(Related: How Chronic Stress Disrupts Your Body's Natural Cortisol Balance)
Medical and hormonal factors
Hormonal changes during perimenopause and menopause can contribute to brain fog. Other health conditions associated with cognitive sluggishness include high blood pressure, type 2 diabetes and dehydration.
Illness and recovery
One of the most widely discussed causes of brain fog today is post-COVID syndrome. Dr. Naquin-Chappel notes that although brain fog has long been associated with viral illnesses, it appears particularly prevalent after COVID-19 infections.
Medication side effects
Certain medications can also cloud your thinking. Common examples include narcotic pain medications, benzodiazepines such as Xanax, some antidepressants and sedating medications. Over-the-counter sleep aids that contain Benadryl or are marketed as "PM" products may also contribute to mental sluggishness, particularly in older adults.
Once you've identified the apps running in the background, it's time to focus on the most important reset button your brain has: quality sleep.
Step 3: Hit the reboot button — prioritize quality sleep
Sleep is the reboot button. If there is one place to begin your reset, Dr. Naquin-Chappel says it's sleeping.
(Related: Is It Bad to Take Melatonin Every Night?)
Just as a computer performs better after a restart, the brain relies on quality sleep to restore cognitive function. Adults should aim for about eight to nine hours of sleep each night, but quantity alone isn't enough. Sleep must also be restorative.
"If you wake up in the morning and you're not feeling refreshed, we need to know why," Dr. Naquin-Chappel explains. Conditions such as sleep apnea may be preventing your brain from getting the deep, restorative sleep it needs.
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After giving your brain the opportunity to reboot overnight, the next step is to make sure you're fueling it with the nutrients it needs to perform efficiently.
Step 4: Install better fuel — feed your brain the right nutrients
Just as a device won't run efficiently with a failing battery, your brain performs best when properly fueled.
Dr. Naquin-Chappel recommends focusing on brain-healthy nutrition, particularly the MIND diet, which combines elements of the Mediterranean diet with foods linked to cognitive health.
The approach emphasizes:
Healthy oils and fats
Nutrient-dense foods
Reduced sugar intake
Fewer inflammatory foods
These dietary habits may support clearer thinking while also promoting long-term brain health.
(Related: The Best Foods for Brain Health)
With better fuel in the tank, it's time to clear out any lingering sluggishness by getting your body — and your brain — moving.
Step 5: Optimize performance — get moving
Exercise benefits more than just physical health — it also supports cognitive function.
Dr. Naquin-Chappel recommends about 150 minutes of aerobic exercise each week, or about 30 minutes five days per week. The goal is to elevate your heart rate through activities that make you break a sweat.
She adds that research consistently shows that regular exercise can help reduce cognitive decline and improve mental clarity over time.
Physical activity helps keep your brain running smoothly, but mental exercise is equally important for maintaining long-term cognitive performance.
Step 6: Update your operating system — challenge your brain
Keeping your brain active can be just as important as keeping your body active.
Dr. Naquin-Chappel encourages activities that require mental engagement, such as:
Reading books
Playing Sudoku
Learning a new skill
She also encourages people to regularly challenge themselves.
"Learn something new every year or a couple of new things every year. Just try to keep the brain working."
Dr. Amy Naquin-Chappel, neurologist
A well-maintained operating system still slows down when too many programs compete for attention, making stress management an essential part of the reset process.
Step 7: Close unnecessary tabs — manage stress and mental health
A browser with dozens of tabs open eventually slows down. The brain can experience something similar.
Because stress, anxiety and other mental health concerns are common contributors to brain fog, Dr. Naquin-Chappel recommends strategies to help calm an overworked mind. These may include mindfulness practices, meditation, psychotherapy and cognitive behavioral therapy.
Taking time to address emotional well-being can improve both mental clarity and overall quality of life.
Even the best troubleshooting plan has its limits. If brain fog persists despite healthy lifestyle changes, it may be time to seek expert help.
Step 8: Know when to call tech support — and when to see a doctor
Occasional brain fog is common, especially during busy or stressful periods. However, persistent symptoms should not be ignored.
Dr. Naquin-Chappel recommends seeking medical attention when brain fog begins to interfer with work performance, daily responsibilities or activities you enjoy.
For adults older than 65, evaluation is especially important. Symptoms that seem like simple brain fog could indicate cognitive impairment or dementia, and early diagnosis can help ensure appropriate treatment and support.
By recognizing the warning signs, addressing common causes and adopting healthier daily habits, you'll be well on your way to giving your brain the restart it deserves.
Like a phone that's running slowly after days without a restart, brain fog often signals that your mind needs attention — not that it's broken. By improving sleep, eating a brain-healthy diet, exercising regularly, challenging your mind, and managing stress, you can help reboot your focus and keep your mental operating system running smoothly for the rest of the year.
