Struggling to focus? Do you find yourself zoning out in between a work meeting or amongst a group of friends? This may be due to brain fog, which makes it hard to focus, process thoughts, and remember things. ‘Brain fog’ is not a medical term but is a term used to encompass a range of symptoms, including poor concentration, feeling confused, thinking more slowly than usual, fuzzy thoughts, forgetfulness, lost words, and mental fatigue. Some people also experience brain fog after recovering from Covid-19. Sitting for long hours, high screen time, and lack of exercise can make it worse.
Common causes of zoning out
According to Dr. Rohan, Consultant, Psychiatry, Regency Healthcare, Kanpur, “The causes include stress, lack of sleep, poor diet, dehydration, and medical conditions or vitamin deficiencies. Spending too much time on screens, lack of exercise, and high sugar intake can also make brain fog worse. It can be caused by stress, poor sleep, unhealthy eating, dehydration, or medical conditions like diabetes and thyroid disorders.”
How to prevent yourself from zoning out
- To clear brain fog, stay active—even a 30-minute walk or light exercise can improve blood flow to the brain. Regular exercise, meditation, and deep breathing can lower stress and improve mental clarity.
- Eating a healthy diet with vegetables, fruits, nuts, and fish helps the brain function better. Eating foods rich in vitamins B12, D, and magnesium, such as dairy, leafy greens, and fish, helps keep the mind sharp.
- Reducing caffeine, alcohol, and processed foods can prevent sudden energy crashes.
- Drinking enough water is also essential, as even mild dehydration can affect thinking. Drink hydrating drinks such as coconut water as dehydration can make thinking difficult.
- Managing stress is important. Meditation, deep breathing, and hobbies like music or reading can help relax the brain.
- According to Dr. Kriti Anand, Consultant, Psychiatry, Paras Health, Panchkula, “Taking breaks from screens and spending time outdoors can also refresh the mind. Avoiding screens before bedtime and maintaining a regular sleep schedule improves memory and concentration.”
- To improve focus, start by getting 7-9 hours of good sleep each night. Poor sleep can weaken memory and slow thinking.
If brain fog continues for weeks, it’s best to see a doctor. It could be due to a hidden health issue like hormonal imbalance, vitamin deficiency, or chronic fatigue. Making small changes in daily habits—eating well, staying active, sleeping better, and managing stress—can help improve focus and energy levels.