How to Recognize and Recover from Cognitive Fatigue
Why Your Brain Feels Burned Out—and What You Can Do About It
Some days, your brain doesn’t feel like it’s firing on all cylinders. Maybe you’re rereading the same sentence over and over, zoning out during meetings, or feeling mentally spent long before the day is over. These could be early signs of cognitive fatigue.
And while it might feel like a passing slump, this kind of mental exhaustion is your brain’s way of signaling overload. Before it starts affecting your productivity, memory, or overall well-being, it’s worth learning how to spot it—and what you can do to recover.1
What Is Cognitive Fatigue?
Mental fatigue doesn’t happen all at once. It develops gradually, disrupting your focus, decision-making, and cognitive processing over time. You might not notice it immediately, but the signs become harder to ignore over days or weeks: tasks take longer, errors creep in, and your usual mental sharpness feels out of reach.1
Simply put, cognitive fatigue is a decline in mental performance that shows up when your brain is asked to do too much for too long, especially during tasks that require focus, memory, or sustained attention. It’s also often accompanied by a sense of mental tiredness, even if you’ve had enough sleep.2
Signs Your Brain Is Fatigued
Cognitive tiredness doesn’t always hit like a crash. More often, it appears in subtle ways that are easy to overlook or blame on a busy day. But when these symptoms persist, they’re a signal your brain needs a break.1,2
Symptoms can vary from person to person. Some individuals may experience brain fog, while others become unusually irritable or distracted. Still, the most common signs of cognitive fatigue tend to follow a familiar pattern.1,2,3
- Difficulty concentrating: You struggle to maintain focus, especially on tasks that demand sustained attention.
- Forgetfulness: You misplace things, lose your train of thought, or struggle to recall information.
- Slower processing speed: It takes longer to understand, respond to, or make decisions, even for simple tasks.
- Increased irritability or low motivation: Emotional regulation becomes more challenging, and even minor stressors can feel overwhelming.
- Reduced productivity: Tasks that usually feel easy require more effort, and your output declines even though you are working longer.
These signs may seem manageable at first, but when they accumulate, fatigue and brain fog can significantly impact your focus, productivity, and overall well-being. The earlier you recognize them, the easier it is to take steps that help your brain recover and recharge.
What Causes Cognitive Fatigue?
A single factor doesn’t cause brain fatigue. It’s often the result of multiple demands on your mental energy over time. Whether you're working long hours, constantly switching tasks, or dealing with emotional stress, your brain is burning through its resources without enough time to recover.2
Recent research suggests there may be a biological reason behind that mental drain. A 2022 study published in Current Biology found that intense cognitive effort leads to a buildup of glutamate, a signaling molecule, in the brain’s prefrontal cortex. This accumulation may reduce cognitive control and signal the brain to rest, explaining why sustained mental tasks can feel exhausting over time.4
Other contributing factors include:1,2,3,4
- Information overload: Constant emails, notifications, and decision-making can overwhelm the brain’s ability to process and prioritize.
- Multitasking: Switching between tasks may feel efficient, but it actually increases mental strain and reduces overall performance.
- Sleep deprivation: Even mild sleep loss can impair cognitive function, making it harder to concentrate, remember, and regulate emotions.
- Chronic stress: Stress taxes the brain’s executive functions and leaves less energy for focus and problem-solving.
- Lack of mental downtime: Without breaks or moments of quiet, your brain doesn’t get the recovery time it needs to reset and refocus.
When mental recovery doesn’t keep pace with demand, fatigue sets in, making even simple decisions feel harder and focus more elusive.
How to Overcome Mental Fatigue
When your brain feels overworked and underpowered, pushing through isn’t always the answer. It can exacerbate the situation. The good news? With the right strategies, you can recover from brain fatigue and restore clarity, focus, and mental energy.1,3,4,5
- Prioritize quality sleep: Sleep is when your brain consolidates memories, clears out waste, and resets for the next day. Aim for 7–9 hours per night with consistent sleep-wake times.2,6
- Take real breaks: Step away from screens, go outside, or engage in a physical activity. Even brief breaks between mentally demanding tasks can help reduce overload and enhance performance.1,7
- Move your body: Engaging in light exercise, such as walking or stretching, increases blood flow to the brain and helps reduce mental fatigue and stress.8,9,10
- Limit multitasking: Focus on one task at a time to reduce cognitive strain. Batch emails, set boundaries around interruptions, and protect dedicated blocks of time for deep work.11,12,13
- Unplug regularly: Tech fatigue is a real phenomenon. Reduce screen time where you can, especially before bed, and protect moments of quiet where your brain isn’t required to “do.”14,15
Long-Term Strategies to Avoid Cognitive Fatigue
Your brain thrives on rhythm, not just rest. While recovering from brain fatigue is essential, developing daily habits that protect your mental bandwidth can help you stay ahead of it. When you give your brain the right conditions, you're less likely to feel depleted and more equipped to meet daily cognitive demands.
Here are a few strategies to help you avoid the cycle of brain fatigue before it starts:
- Structure your day for deep work: Block off focused time for mentally demanding tasks when your energy is highest, usually in the morning for most people. Avoid multitasking and batch similar tasks together to minimize mental switching costs.11,12,13
- Take proactive breaks: Don’t wait until you’re drained to pause. Schedule short, intentional breaks throughout the day to reset your mind before fatigue sets in.1,7
- Set boundaries around technology: Turn off non-essential notifications, limit time on draining apps, and create “offline” windows, especially before bed, to give your brain space to recover.14,15
- Practice mindfulness or meditation: Even a few minutes of deep breathing or meditation can help calm your nervous system and reduce cognitive stress.16,17,18
- Support your brain nutritionally: A balanced diet with brain-healthy nutrients, adequate hydration, and the right supplements can help sustain mental performance and protect against fatigue.19,20 If you’re looking for added support, some of the best supplements for mental fatigue include B vitamins and ingredients like Cognizin® citicoline, which helps support mental energy and cognitive function.*21,22,23,24,25
Conclusion: Listen to What Your Brain Is Telling You
Mental exhaustion is your brain’s way of asking for support. It’s not weakness—it’s a signal that your cognitive resources are running low. By recognizing the signs early and building simple, restorative habits into your routine, you can stay ahead of burnout and help protect your cognitive well-being before it takes a toll.
Want to go a step further? Cognizin® citicoline can help support your brain’s energy and focus.*
1Kunasegaran Ket al. Understanding mental fatigue and its detection: a comparative analysis of assessments and tools. PeerJ. 2023 Aug 23;11:e15744.
2Menzies V, et al. A systematic review of the association between fatigue and cognition in chronic noncommunicable diseases. Chronic Illn. 2021 Jun;17(2):129-150.
3Xanthopoulos MS. Battling mental fatigue. Children’s Hospital of Philadelphia. 2020 Nov 18. Available from: https://www.chop.edu/news/health-tip/battling-mental-fatigue
4Wiehler A, et al. A neuro-metabolic account of why daylong cognitive work alters the control of economic decisions. Curr Biol. 2022 Sep 26;32(18):P3981-3991.e5.
5Qi Pet al. Effects of Rest-Break on Mental Fatigue Recovery Determined by a Novel Temporal Brain Network Analysis of Dynamic Functional Connectivity. IEEE Trans Neural Syst Rehabil Eng. 2020 Jan;28(1):62-71.
6Xie L, et al. Sleep drives metabolite clearance from the adult brain. Science. 2013 Oct 18;342(6156):373–7.
7Sun Y, et al. Effects of rest-break on mental fatigue recovery determined by a novel temporal brain network analysis of dynamic functional connectivity. Front Hum Neurosci. 2019 Nov 5;13:292.
8UT Southwestern Medical Center. Exercise boosts blood flow to the brain. UT Southwestern. 2021 May 13. Available from: https://www.utsouthwestern.edu/newsroom/articles/year-2021/exercise-boosts-blood-flow-to-the-brain.html
9Liu J, et al. The effect of exercise on cerebral blood flow and executive function among young adults: a double-blinded randomized controlled trial. Sci Rep. 2023;13:8269.
10Ungvari Z, et al. The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms. Geroscience. 2023;45(6):3211-3239.
11American Psychological Association. Multitasking: Switching costs. APA. 2023. Available from: https://www.apa.org/topics/research/multitasking
12Stanford University. A decade of data reveals that heavy multitaskers have reduced memory, Stanford psychologist says. Stanford News. 2018 Oct 2. Available from: https://news.stanford.edu/stories/2018/10/decade-data-reveals-heavy-multitaskers-reduced-memory-psychologist-says
13van der Schuur WA, et al. Media multitasking: Effects on cognitive vs. attitudinal outcomes – A meta-analysis. Media Psychology. 2015;18(4):442–466.
14McLean Hospital. Power down: 5 ways to fight digital burnout. McLean Hospital. 2024 Jun 21. Available from: https://www.mcleanhospital.org/essential/digital-burnout
15National Sleep Foundation. Screen use disrupts precious sleep time. National Sleep Foundation. 2022 Mar 13. Available from: https://www.thensf.org/screen-use-disrupts-precious-sleep-time/
16Ma X, et al. The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Front Psychol. 2017;8:874.
17Harvard Health Publishing. Breath meditation: A great way to relieve stress. Harvard Health Publishing. 2014 Apr 15. Available from: https://www.health.harvard.edu/mind-and-mood/breath-meditation-a-great-way-to-relieve-stress
18American Psychological Association. Mindfulness meditation: A research-proven way to reduce stress. APA. 2019 Oct 30. Available from: https://www.apa.org/topics/mindfulness/meditation
19Baroni L, et al. Plant Foods Rich in Antioxidants and Human Cognition: A Systematic Review. Antioxidants (Basel). 2021 Apr 30;10(5):714.
20Mayo Clinic Health System. Maximize memory function with a nutrient-rich diet. Mayo Clinic Health System. 2021 Sep 13. Available from: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/maximize-memory-function-with-a-nutrient-rich-diet
21Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients. 2016 Jan 27;8(2):68.
22Silveri MM, et al. Citicoline enhances frontal lobe bioenergetics as measured by phosphorus magnetic resonance spectroscopy. NMR Biomed. 2008 Nov;21(10):1066-75.
23McGlade E, et al. Improved attentional performance following citicoline administration in healthy adult women. Food Nutr Sci. 2012;3(6):769–773.
24McGlade E, et al. The effect of citicoline supplementation on motor speed and attention in adolescent males. J Atten Disord. 2019 Jan;23(2):121–134.
25Al-Kuraishy HM, Al-Gareeb AI. Citicoline improves human vigilance and visual working memory: the role of neuronal activation and oxidative stress. Basic Clin Neurosci. 2020 Jul-Aug;11(4):423–432.
