Brain Fog Is Real – Here’s What Helped Me Finally Focus Again

Let’s talk about it: brain fog. That hazy, sluggish feeling that makes you forget why you walked into a room, lose your train of thought mid-sentence, or read the same paragraph three times without absorbing a word.

If you’ve been there, you know how frustrating it is. And if you’re over 30, juggling work, wellness, and a million tabs open (in your browser and your brain), brain fog can start feeling like your default setting.

Here’s the good news: it doesn’t have to be.

Below, I’m breaking down the real reasons your brain might feel cloudy and what actually helped me clear the fog and start focusing like a human again.

1. I Fixed My Blood Sugar First

I used to think brain fog was a “sleep issue.” Turns out, my blood sugar was swinging all over the place. Every time I ate something sweet or carby without protein or fat, my energy would spike then plummet—and with it, my ability to think.

What worked:

• I started pairing carbs with healthy fats and protein
• No more skipping breakfast (my brain hates that)
• I added cinnamon and apple cider vinegar to help stabilize glucose

Want to dive deeper? Read how glucose spikes affect your brain.

2. I Started Eating for My Brain

I used to eat like I was trying to be skinny. Now I eat like I want my brain to work.

Brain-fueling swaps I made:

• Eggs instead of cereal in the morning
• Salmon or sardines 2-3x per week
• Walnuts, blueberries, leafy greens almost daily
• Swapped out seed oils for extra virgin olive oil

Pro tip: Dr. Uma Naidoo has amazing resources on nutritional psychiatry.

3. I Gave My Mitochondria Some Love

Your brain uses about 20% of your body’s energy. That energy comes from mitochondria—the little powerhouses inside your cells. If they’re tired, you’re tired.

What helped:

• Daily light movement (walking, yoga, light weights)
• Cold showers (yes, they’re brutal, but wow)
• Prioritizing sleep hygiene like it was my job

And yes, I started using a supplement that supports mitochondrial health. But I’ll save that for another post 😉

4. I Ditched Caffeine After 2PM

I didn’t realize how badly my afternoon coffee was messing with my sleep. And guess what? Poor sleep = morning brain mush.

Quick swaps that helped:

• Mushroom coffee or green tea in the afternoon
• Magnesium glycinate before bed
• Blue light glasses for screens after 6pm

Want to know more about how caffeine messes with your sleep cycles? Here’s a quick breakdown.

5. I Got Honest About My Stress

When you’re chronically stressed, your body diverts energy from “non-essentials” like focus and memory. It’s like your brain is constantly running in the background trying to put out fires.

My favorite stress-busters:

• Breathwork (box breathing is my go-to)
• Journaling brain dumps every night
• Saying no to more stuff, even if it’s hard

I also took a serious look at my digital habits. Doomscrolling = mental clutter. No thanks.

6. I Cut Back on Multitasking

We wear multitasking like a badge of honor. But the truth? It wrecks your attention span and increases mental fatigue.

What I changed:

• One tab rule (yes, really)
• Set “focus sprints” with a 25-minute timer
• Put my phone in another room while working

When I stopped trying to do everything at once, my brain could finally focus on something.

Final Thoughts

Brain fog isn’t just a nuisance. It’s your body waving a little red flag that something’s off. And for me, addressing my habits—not just buying another supplement—was the key.

I feel sharper, calmer, and more present than I have in years. And no, it didn’t happen overnight, but it did happen.

If you’re feeling stuck in a mental haze, start small. One habit. One shift. Your brain will thank you.

You got this, Zara