Feeling forgetful or unable to focus? Learn expert-backed tips, lifestyle changes and the SWANS formula to reduce brain fog and improve brain health
Updated : 22 August 2026, 5:36 AM IST
brain fog symptoms (Img :Google)
New Delhi: Forgetting why you entered a room, losing your train of thought during a conversation or struggling to focus on simple tasks can happen to anyone. This feeling of mental cloudiness is commonly known as brain fog.
Although brain fog is not a medical condition itself, it refers to a group of cognitive symptoms such as difficulty concentrating, forgetfulness and slower thinking.
Experts say it can occur due to stress, lack of sleep, hormonal changes, certain health conditions or simply when the brain becomes overwhelmed with too many responsibilities.
Medical expert Dr Tharaka shares simple strategies that can help reduce brain fog and improve mental performance.
1. Be Kind to Yourself
Brain fog does not mean that a person is failing or unable to cope. Often, it is the brain’s way of signalling that it is tired, stressed or overloaded.
Experts suggest avoiding self-criticism and allowing yourself time to slow down. Taking breaks, asking for help and managing workload can help the mind recover.
If brain fog becomes persistent or concerning, consulting a doctor is recommended.
2. Build Daily Routines
A predictable routine can reduce decision fatigue and ease pressure on working memory.
Simple habits like preparing clothes the night before, planning meals or following fixed morning and evening routines can reduce unnecessary mental load.
A structured day allows the brain to focus energy on important tasks rather than constant planning.
3. Take Short Breaks
Working continuously without breaks can increase mental exhaustion.
Experts recommend adding short breaks of 5–10 minutes between tasks. Stretching, drinking water, stepping outside or simply sitting quietly can help reset the brain.
These small pauses act as mental buffers, allowing the mind to process information and prepare for the next activity.
4. Use Calendars and Reminders
Trying to remember every appointment, deadline and daily task can create mental clutter.
Using calendars, phone reminders and scheduling tools can help free up brain space.
Recurring reminders for bills, meetings or regular activities reduce the pressure of constantly remembering tasks.
Doctor’s SWANS Formula to Fight Brain Fog
Along with daily habits, Dr Tharaka recommends the SWANS formula to support brain health.
Sleep
Quality sleep is essential for brain recovery and memory. Experts recommend getting around 7–9 hours of sleep every night.
Water
Even mild dehydration can affect concentration and mental alertness. Keeping water nearby and drinking regularly can support brain function.
Activity
Physical movement improves blood circulation and oxygen supply to the brain. Walking, stretching, light exercise or outdoor activities can help improve focus and reduce mental fatigue.
Nutrition
A balanced diet supports brain health. Foods rich in nutrients such as choline, found in eggs, fish and nuts, can help support memory and concentration. Reducing processed foods and choosing whole foods can improve overall wellbeing.
Stress Management
Long-term stress can increase cortisol levels, which may affect thinking and concentration. Breathing exercises, mindfulness, meditation and hobbies can help lower stress and improve mental clarity.
