In a world where juggling work, personal life, and the constant ping of notifications is the norm, mental fatigue is all too common. But it’s more than just being a little tired–it can bog you down, mess with your productivity, and even derail your wellbeing. As your brain tires, it becomes less efficient, and the longer you work without rest, the harder tasks feel and the more difficult it becomes to stay focused.

Identifying mental fatigue isn’t always straightforward. Symptoms can vary from one person to another and can also escalate during periods of stress. What complicates matters further is that these symptoms often mimic or coincide with other health issues.

While mental exhaustion may feel overwhelming, it is possible to recharge your mind and regain mental clarity. Here are five ways to delay or reduce mental fatigue during the day so you’re more productive.

Take frequent breaks. Stretch, walk around the block, or even take a brief nap. In high-pressure situations, pausing for as little as five seconds every two minutes can improve performance significantly. For more constant mental heavy lifting, aim for a break every 20 minutes, and for periods of deep concentration, take 10-minute breaks no more than 90 minutes apart.

Stay active. Physical activity has the double benefit of improving physical and mental health. Even just 20–30 minutes of moderate exercise can boost your mood and provide you with a dose of energy.

Limit intense work to four hours a day. Working beyond this can result in mental fatigue that carries over into the next day, preventing proper recovery. When possible, try structuring your work in 90-minute blocks, interspersing intense tasks with easier, lower-effort activities such as responding to emails.

Clear your space of clutter.  A cluttered environment can be a subtle but significant source of stress. Taking the time to declutter your living and working spaces can free up mental energy. Organizing your physical environment can create a sense of order and control, which is psychologically reassuring.

Double down on sleep. A lack of good-quality sleep can lead to physical and mental fatigue. Aim for at least 7–8 hours of sleep each night to give your mind the rest it deserves.

Since mental fatigue is not visible from the outside, it is easy to forget it exists until it starts harming performance or affecting your health and well-being. Recognizing mental fatigue as an occupational hazard and proactively incorporating measures that prevent it allows us to embrace the rapidly evolving landscape of knowledge work and harness its momentum to our advantage.

 

References:
Calm (2024, October 5) Chris Mosunic, Ph.D., RD, CDCES, MBA: Mentally exhausted? Here’s 10 ways to overcome mental fatigue.
Harvard Business Review (2024, October 8) Mithu Storoni: How to Manage – and Avoid – Mental Fatigue