What is brain fog? 5 tips for clearing your mind and finding focus

You walk into a room and forget why you're there. You read the same paragraph three times. You reach for a common word in conversation and it simply... vanishes. If these moments sound familiar, you're experiencing what many people call "brain fog"—and it can be more than just an off day.

Let’s take a closer look at what brain fog is, what the symptoms are and how to find relief.

What is brain fog?

Brain fog isn't a medical diagnosis, but rather a term that captures a collection of cognitive symptoms that can make you feel “fuzzy” and everyday life unexpectedly challenging. It's that frustrating sense of mental cloudiness where your thoughts feel sluggish, your memory seems unreliable and concentration requires heroic effort.

Brain fog symptoms

People describe brain fog differently, but here are the most common brain fog symptoms:

• Difficulty focusing on tasks that used to feel effortless
• Forgetfulness that goes beyond typical absent-mindedness
• Persistent mental fatigue even after rest
• Trouble finding words or organizing thoughts
• Feeling disconnected—like you're thinking through a thick haze

The emotional toll can be significant. You might feel embarrassed when you lose track of conversations, frustrated when simple tasks take twice as long or worried that something is seriously wrong. These feelings are valid—brain fog can genuinely interfere with your work, relationships and confidence.

What causes brain fog?

Understanding what causes brain fog is the first step toward finding a way out of the mental haze. Unlike simple tiredness or momentary distraction, brain fog often signals that something deeper is affecting your cognitive function. Here are some causes:

Long COVID and persistent illness: COVID brain fog has become one of the most commonly reported long COVID symptoms, with many people experiencing persistent difficulty concentrating and memory problems months after their initial infection.

If you're living with long COVID symptoms, cognitive changes may be part of a broader pattern of ongoing challenges. Other chronic conditions like thyroid disorders, autoimmune conditions and fibromyalgia can also manifest with significant cognitive symptoms.

Hormonal changes: Hormones play a powerful role in brain function, and fluctuations create noticeable cognitive effects. Many women experience brain fog during perimenopause and menopause as declining estrogen levels affect memory and concentration.

If you're navigating menopause and noticing these changes, brain fog is one of the most frequently reported symptoms—and there are effective strategies to address it. Pregnancy, postpartum periods and thyroid imbalances can also trigger similar cognitive shifts.

Stress and mental health: Chronic stress floods your body with cortisol, which can impair memory and concentration. When your brain is consumed with anxiety or depression, there's less bandwidth available for focus and memory.

If you're living with persistent brain fog alongside other mental health symptoms, exploring mental health support can be an important step toward feeling clearer.

Sleep and nutrition: Your brain needs quality sleep to consolidate memories and restore cognitive function. Even mild chronic sleep deprivation accumulates into substantial brain fog. Nutritional deficiencies in vitamin B12, vitamin D, iron or omega-3 fatty acids can also contribute to cognitive symptoms, and even mild dehydration impairs concentration.

Some medications even list cognitive effects as side effects, so new brain fog after starting medication warrants discussion with your healthcare provider.

How to get rid of brain fog: 5 practical strategies for brain fog treatment

While persistent or severe brain fog deserves professional attention, there are concrete steps you can take that may help lift the haze and provide effective brain fog treatment.

1. Prioritize restorative sleep 

Create conditions that invite quality sleep: keep your bedroom cool and dark, establish a consistent sleep schedule (even on weekends) and develop a wind-down routine. Put screens away at least an hour before bed—the blue light and mental stimulation interfere with your natural sleep cycle.

2. Reduce digital overload 

Constant screen time can overwhelm your cognitive resources and make it harder to focus. Build in screen-free periods throughout your day, even just 15-20 minutes at a time. Single-tasking rather than multitasking helps reduce mental fatigue—your brain performs better when it can dedicate full attention to one thing.

3. Move your body regularly

Physical activity increases blood flow to the brain and has been shown to improve memory and cognitive function. You don't need intense workouts—even a 20-minute walk can make a noticeable difference in mental clarity.

4. Nourish your brain and body

Stay hydrated and focus on whole foods that provide steady energy: omega-3-rich fatty fish, colorful fruits and vegetables, whole grains and lean proteins. If you suspect nutritional deficiencies might be contributing to your brain fog, a simple blood test can provide valuable information.

5. Create external support systems

When your memory feels unreliable, use calendar reminders, keep lists, establish routines for where you put important items and take notes during conversations. These aren't signs of failure—they're smart adaptations that free up mental energy for what matters.

When to talk to a doctor about brain fog

Occasional mental fuzziness is normal, but persistent brain fog that interferes with daily life deserves attention. Consider reaching out to your doctor if your symptoms are severe, worsening, accompanied by other concerning signs or affecting your ability to work or maintain relationships.

Virtual care options make it easier than ever to connect with providers who can help identify underlying causes. A healthcare provider can evaluate whether your brain fog might be related to an underlying medical condition, nutritional deficiency, medication side effect or mental health concern—and guide you toward appropriate solutions.

Moving forward with clarity

Experiencing brain fog doesn't mean something is fundamentally wrong with you. Your struggles are real, but effective support exists. Whether that's prioritizing better sleep, scheduling a virtual consultation to explore underlying causes or simply implementing one small change at a time—each action moves you toward greater mental clarity.

Small adjustments can lead to meaningful improvements in how you think and feel. With patience and appropriate support, that mental haze can lift, helping you reclaim the sharpness and confidence that belong to you.

Living with brain fog? Speak to a primary care provider for support.