How to Get Rid of Brain Fog: 6 Science-Backed Strategies for Mental Clarity

Brain fog is frustrating. The symptoms, like difficulty concentrating, headaches, confusion, slower processing, trouble multitasking, and mental fatigue, can disrupt daily life and make even simple tasks harder to manage- leaving a long to-do list among feeling disheartened each day. 

Unfortunately, there isn’t one single cause of brain fog. Still, one common thread is the pace of modern life. We’re in the “do it all” era- juggling careers, families, social lives, and constant stress. We’re more connected and on the go than ever before, and it’s taking a toll on our brains and how we show up each day.

Beyond this, the reasons someone may experience brain fog are unique to each person.Key contributors to brain fog include constant stimulation, stress, poor sleep, nutritional deficiencies, blood sugar imbalances, hormonal changes, and excessive blue light exposure. The good news? Addressing these factors through small, intentional shifts in your daily habits can make a big difference.

Brain fog doesn’t have to be your new normal. With the right strategies, you can clear the haze, boost your focus, and get back to feeling sharp and productive. Let’s see how! 

1. Create Boundaries Around Social Media

Under normal circumstances, the brain uses about 25% of the body’s total energy. But, when the brain is exposed to a nonstop stream of new information, like social media, at lightning speed, its energy requirements skyrocket- and are often not provided. 

The constant, high-intensity stimulation from social media contributes to cognitive overload- and there simply isn’t enough energy to keep up with the processing demand- resulting in mental fatigue and an inability to focus (1). 

Overstimulation from social media often coincides with excessive dopamine hits from likes and watching enjoyable content. We also release stress hormones when exposed to negative or triggering content you don’t agree with. Social media use is linked to anxiety, depression and poor sleep, which all share symptoms with and can contribute to brain  brain fog (2)

The combination of an energy deficit, neurotransmitter disruption and stress hormones leaves little room for motivation, concentration, or focus. If you’re curious to see how social media impacts the brain further check out this article.

What To Do:
Set designated times for social media or establish “off hours.” The most beneficial times to go screen-free are the first two hours after waking and the last two before bed. 

Why? In the morning, you preserve brain energy instead of depleting it immediately, and at night, you set yourself up for better sleep. 

Pair this with mindful use throughout the day- and the likely scenario is better focus, mental clarity within a couple days. 

Want something tangible? Check your screen time and aim to reduce it by 50%. You’ll be amazed at how much clearer your mind feels.

2. Breakfast Matters, Eat a Balanced One

A high-quality, balanced breakfast addresses many triggers of brain fog: stress, blood sugar swings, nutritional gaps and most importantly, it fuels your brain for the day ahead.

Starting the day with a sugary, carb-heavy breakfast lacking protein, or skipping breakfast altogether, creates a blood sugar rollercoaster that mimics brain fog (3)(4). By simply eating a balanced meal in the morning, many people find symptoms of brain fog dissipate. 

Cognitive function requires a lot of energy, and food is the fuel. Look at breakfast as opportunity to get an influx of nutrients and ensure your brain isn’t starting the day in an energy deficit.

Without a balanced breakfast, it’s nearly impossible for your brain to function optimally(5).

What To Do:

Eat within 2 hours of waking. Include protein (e.g., eggs, beef, clean sausage, Greek yogurt), healthy carbohydrates (e.g., oatmeal, berries, apples, chia seeds, beans), and healthy fats (e.g., avocado, olives, coconut, pecans). For inspiration, check out this recipe for a meal-prepped egg cups! 

3. Movement Is Non-Negotiable

Exercise might feel impossible when you’re feeling foggy, but movement is actually one of the fastest ways to get rid of brain fog, increase mental energy and achieve mental clarity (6).

Physical activity increases blood flow to the brain, which boosts oxygen and nutrient delivery. This helps improve brain connectivity which is how brain cells “talk” to each other. 

With brain fog, connectivity is an issue as is getting energy to the brain (ie- nutrients and oxygen)

What To Do:

Aim for a mix of strength training and endurance exercise 3–5 days per week.

But don’t underestimate the power of short bursts of movement: 10-minute walks, stretching, 10 body weight squats, jumping jacks, or 2 minutes of jump rope. Small, consistent activity adds up, and you can build from there.

Try doing something small when you are feeling the symptoms of brain fog the hardest- it can give you the small boost you need to push past it and it often compounds into more energy- the ripple effects of 10 squats is more profound than you may realize. If you need inspiration, check out these low impact movements with big results!

4. Take Light Breaks

Light has a major impact on brain function. The brain relies on cues from natural light to regulate melatonin, serotonin, and dopamine, all of which affect mood, energy, and focus (7). 

Too much artificial light and not enough natural light disrupts these cycles, activates stress responses, and throws off circadian rhythms.. all of which contribute to brain fog (8).

Lack of natural light also impacts mitochondria (your cells’ energy producers). Mitochondria absorb natural light to spark the chain of events that generate energy. Without it, energy production suffers, including and most notably in the brain. 

Often, you can ease brain fog quickly by taking a break from artificial light and spending time in natural light, simply moving from indoors to outdoors can help. But the real benefits come from making natural light a regular part of your day. Its effects are cumulative, so even if you don’t notice immediate improvements, trust the process. In just a couple of weeks, you’ll likely start to feel the difference. 

What to do:

• Start your day with 5 minutes of outdoor light exposure

• Eat lunch outside, if possible

• Take walking breaks outdoors

• Drive with the windows down

• Step outside periodically throughout the day, without sunglasses- even in the winter

5. Fill in Nutritional Gaps

The brain needs more than calories, it thrives on vitamins, minerals, amino acids, healthy fats, and antioxidants. These nutrients:

• Reduce inflammation

• Protect neurons from free radical damage

• Support the brain’s immune system

• Encourage the growth of new neurons and connections

Why is this important? Because neurological chaos drives brain fog. To dissolve brain fog, we want to eliminate the inflammatory component, improve antioxidant status so neurons are protected and can function at their peak and support the connection and growth of brain cells- to do this, a large amount of nutrients are needed.

What To Do:

Minimize processed foods and focus on whole foods. Key brain nutrients include: 

• Omega-3s: Fish such as mackerel, sardines and salmon 
  - Vitamin D:sunlight + eggs 
  - Vitamin B12: Meat, eggs and animal products 
  - Carnitine: red meat
  - Magnesium: Leafy greens, nuts, seeds, dark chocolate 
  
  Take an honest look at your diet, and see where your gaps are, for nutrients you’re missing, or that are hard to get from diet like omega 3s and vitamin D- supplementation can help.

6. Utilize Supplements

Supplements can offer both immediate relief and long-term support as you work on the root causes of brain fog.

We love using them because when symptoms start to dissipate, it creates the space to implement the strategies above, or at the very least, support your body during a busy phase of life and help you feel generally better.

Think of supplements as a quick boost that can lead to lasting change when used strategically.

Here are our nutritionists’ top recommendations to help bring focus back to your day and give you a little extra energy:

• Saffron: Clinically shown to improve memory, attention, and processing speed in adults with mild brain fog. We recommend AOR Saffron 2.0.

• Rhoziva Brain: Contains rhodiola, an adaptogen that supports mental clarity and alertness, along with bacopa and key nutrients to boost brain metabolism, memory, and stress resilience.

• AOR SuperFocus: Combines B vitamins for instant energy with herbs that promote concentration and reduce mental fatigue.

Brain fog has many contributors, and for most people, it’s the result of a unique combination of triggers. It exists on a spectrum, and even addressing one factor can help you feel more like yourself. 

Start with one change from this list, pair it with a supplement if needed, and notice the difference. While our modern world is set up to promote brain fog, simple daily shifts can bring you back to clear thinking, sharper focus, and more productive days. We promise!