Brain fog is so frusterating and can really impact your quality of life. So many people living with brain fog think that it’s just a normal part of life, a part of who they are or a normal part of getting older. When really, we are designed to feel alert, motivated and clear headed. With chronic issues so normalized and common, I find that a lot of people don’t even know how good they really can feel.

Disclaimer: The information provided in this blog is for educational purposes only and it is not intended to be taken as medical advice nor to diagnose, treat or cure disease. Please consult your medical provider before making any changes to your healthcare.

I always try to encourage people to look at health through the lens of evolution- Brain fog and lack of mental clarity wouldn’t do us well trying to survive out there in nature. It’s a side effect of modern life. Chronic brain fog is greatly due to living in a world that works against your natural biology. Most of us are over stimulated and undernourished (physically and spiritually). Brain fog is a signal.

Why brain fog is so common and why nothing seems to help

Conventional health advice masks symptoms, it doesn’t resolve the pattern driving the problem. People who report brain fog may be given antidepressants, stimulants, or told generic health advice like try this cleanse, sleep more, reduce your stress. Many people supplement with caffeine or sugar. None of these inputs will resolve the actual patterns driving chronic mental fogginess - aka blood sugar dysregulations, disruption of your natural biological clock, nervous system overload and inadequate sleep.

Your brain doesn’t malfunction - it gets overwhelmed. We live in a time of nonstop notifications, endless access to information (podcasts, news, social media), 24/7 stimulation, people have constant access to us through our phones, late night screens and light, under eating in the morning and over eating at night etc. Improving brain fog and restoring a clear mind isn’t always about doing more, it’s about living more in alignment and removing what’s working against us. Your body knows how to be sharp and focused, it just needs the right inputs to do that.

In my free ebook the Blueprint for Optimal Health I go more into depth on this. Download it below!

Below are 4 of the key foundations I recommend to feel clear headed and have better Focus

Step 1: Optimize your morning routine

I tell all my clients how you get high in the morning is how you’ll crave getting high the rest of the day-meaning how you get your dopamine hit in the morning, is how you’re body will unconsciously look for dopamine for the rest of the day. So if you start your day getting dopamine immediately from your phone, caffeine and from your problems, that’s the energy you’ll be seeking all day- and it will leave you feeling foggy and depleted. How you spend the first hour of your day will have a huge impact on your energy and focus for the day.

Go outside and get morning sunlight to set your circadian rhythm
Start the day with a protein rich breakfast within 1-3 hours of waking up
Keep your phone away for at least an hour upon waking up (even better if it’s longer!)
Begin the day with a mindfulness practice like breathing or simply checking in with yourself and being present with your body. Avoid just jumping right into work and rushing into the day.

You don’t need a 10 step, biohacker routine to thrive-these simple steps set your hormones, your digestive system and your neurochemistry up for success and focus for the day.

Step 2: Stop grazing all day

Constant snacking or eating small meals throughout the day require your digestive system to be in use 24/7. The digestive system needs time to fully digest and “clean up” in between means. Without proper digestion and efficient elimination, the gut gets fatigued and this can deeply contribute to brain fog. A thriving metabolism = mental clarity.

Allow for time in between meals
Aim to have a move food forward day rather than having your biggest and most nutritious meal for dinner
Drink your water between meals rather than with food

Step 3: Get outside and step away from technology

Our brains and nervous systems were NOT built for 8 hours of scrolling paired with an incessant and effortless hits of dopamine through our phones. It’s making us depressed and foggy headed. The blue light alone from our phones is enough to really effect our focus.

Take phone free walks
Put your phone away (yes you can do this!!)
Spend intentional time not consuming content (podcasts, youtube shorts, tik toks)
Be present with what you’re doing - do the dishes sometimes with no podcast or music on
These subtle but impactful shifts help to lower the constant noise and input that surround us. Your brain is designed to scan your surroundings and protect you - so when its constantly given so much information to digest, it never gets a rest.

We are also really not designed to spend so much time indoors, yet so many of us do. Don’t get me wrong, I love my warm cozy house in the winter and my air conditioned bedroom in the summer, but I also have to acknowledge the biological consequences of this. We evolved under a broad spectrum of sunlight, but now spend most of our time indoors, under artificial light, breathing in dust and recycled air. We need to get outside as much as possible to support our focus, energy and overall health

Step 4: Optimize your sleep routine

Efficient sleep is imperative for a clear mind because this is when the body goes into repair mode, and you cannot repair in chaos or restlessness.

Practice not using screens before bed or wear blue blocker glasses when you do-this allows optimal production of the hormone melatonin, which supports you staying asleep and repairing. (For bluelight blocker glasses I love Midwest Light Therapy - Use code Mollin10 for 10% off.)
Create a wind down ritual that separates the daytime from the evening, this helps signal to your brain and body that its time to relax
Keep your bedroom cool, dark and calm
Turn off your wifi at night

Brain fog is not a problem, it’s a message and an invitation to shift into more alignment with what your body needs to thrive. Reducing excess stimulation and supporting your body's natural rhythms will create a clear mind and mental alertness.

Starting your day off on the right foot, optimizing your digestion, managing your levels of external stimulation, and creating a sleep routine that supports natural repair and recovery will slowly but surley start to result in more focus, motivation and mental clarity.

For more information like this- download my free ebook The Blueprint for Optimal Health

You’ll learn how to support your optimal health through:

Cellular Hydration
Mindert
Nutrition
Lifestyle
Nature
& Light

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**Meet the Author: Chelsey Mollin, Lac, Msaom**

Hi! I’m Chelsey- Licensed acupuncturist, traditionally trained Chinese herbalist, quantum biology practitioner and holistic health practitioner. I help people live their healthiest lives.

The information & services provided on this website are for educational purposes only and are not intended to diagnose, treat, prevent, or cure any disease. They do not replace professional medical advice, diagnosis, or treatment. Consult with a healthcare provider for any medical concerns. Use of this website is at your own risk, and we disclaim any liability for damages arising from its use. Outcomes may vary, and we do not guarantee specific results. For more details, please review our content disclosure linked below.