Decision Fatigue: How to Stay Sharp and Energized Throughout the Day

How often do you feel like you can’t make another decision, no matter how small? Many of us spend our entire day making choices—big and small—that add up over time, leading to mental exhaustion. By the end of the day, we’re searching for a moment to breathe and let our minds rest. Between task stacking, endless to-do lists, and overstimulation, we often set ourselves up for exhaustion, anxiety, and burnout.

Science tells us that maintaining a balance between activity and rest is essential. Rest and rejuvenation are the true keys to keeping your mind sharp and your energy levels high throughout the day. If you’re ready to reenergize yourself, this article is for you.

Meditating in between tasks.

Overstimulation = Decision Fatigue

Overstimulation occurs when your brain struggles to process too much sensory input at once, leading to overwhelm and difficulty concentrating. While environmental factors like loud noises, bright lights, strong smells, and crowded spaces can contribute to this, there’s another type of overstimulation we often overlook—task overload.

Task overstimulation happens when you juggle too many responsibilities at once. Imagine working on an important project while dealing with phone calls, emails, customer requests, and coworker questions all at the same time. This overwhelms your brain’s ability to process information effectively.

Many people believe they can multitask efficiently, but research shows that multitasking is a myth. Even if it feels like you’re handling multiple tasks at once, it’s not sustainable. Eventually, the constant switching drains your mental energy, leaving you exhausted and overwhelmed.

The first step in preventing overstimulation is awareness. If you find yourself easily overwhelmed at work, consider structuring your day to focus on one task at a time. Here’s an example of how time-blocking can help:

• 8:00 – 10:00 AM – Deep work and creative projects

• 11:00 AM – 12:00 PM – Phone calls and emails

• 1:00 – 3:00 PM – Meetings

• 4:00 – 5:00 PM – Follow-up emails and callbacks

By organizing your tasks into time blocks, you give your brain a clear structure to follow, making it easier to focus and be productive.

Tips for Reducing Overstimulation:

• Use ‘Do Not Disturb’ Mode – Silence non-essential notifications until a designated time.

• Turn Off Email Alerts – Check your inbox at set times instead of being distracted by every new message.

• Prioritize High-Energy Tasks Early – Tackle your most mentally demanding work when you’re fresh in the morning.

Preventing overstimulation starts with giving your mind and body a structured routine to follow.

Regulate Your Nervous System

Workplace stress is inevitable, but how we manage it makes all the difference. Stress disrupts the nervous system, which regulates mood, energy, digestion, and overall well-being. The key to managing stress at work is learning how to regulate your nervous system in real time.

One of the most effective ways to do this is through breathwork. Oxygen plays a critical role in regulating your heart rate and restoring your nervous system to a balanced state. When we’re stressed, we tend to take shallow breaths, which triggers our fight-or-flight response and impairs decision-making.

The solution? Intentional breathing. Practicing deep breathing daily can prevent stress from taking over.

Quick Breathing Exercise for Stress Relief:

1. Sit comfortably in your chair, relax your shoulders, and close your eyes if you’re comfortable.

2. Inhale deeply through your nose, filling your lungs completely.

3. Exhale slowly through your nose, noticing how your body relaxes.

4. Repeat for 1–3 minutes.

Scientific research shows that nervous system regulation through breathwork can reduce anxiety, depression, and even improve immune function. When you keep your nervous system balanced, you lower stress levels and create a better experience for both your customers and your team.

Leave It at the Door

Work-life balance isn’t just about having time off—it’s about setting clear boundaries between work and personal life. When we first start a job, maintaining balance feels easy. But as responsibilities grow, we risk bringing work home with us.

Do you check emails late at night? Take work calls after hours? Mentally go over your to-do list at the dinner table? These habits might seem harmless, but over time, they can contribute to burnout and strain personal relationships.

The solution? Decompression. This means intentionally transitioning from work mode to personal life before you walk through your front door.

Try This End-of-Day Reflection Exercise:

Before leaving work, take a few minutes to reflect on your day by answering these questions:

• What went well today?

• What was one positive experience I had?

• What did I accomplish?

• What can I accomplish tomorrow?

• What am I excited to do when I get home?

Shifting your focus to the positives can help reduce workplace stress and increase overall job satisfaction. Studies show that focusing on daily wins improves workplace morale and reduces burnout.

By leaving work stress at the door, you’ll be more present with your family and return to work refreshed the next day.

Know Your Limits

We all have limits when it comes to how much energy we can give to our work. The pressure to bring in new business, meet quotas, and constantly perform can take a toll on mental and physical health.

To avoid burnout, it’s essential to recognize your energy limits and establish boundaries.

How to Set Healthy Work Boundaries:

• Assess Energy-Draining Tasks – Identify which tasks require the most energy (e.g., meetings = high energy, emails = low energy).

• Set Realistic Daily Goals – Focus on 4–5 main tasks per day, adjusting based on your workload.

• Time-Block Your Schedule – Assign designated time slots for deep work, meetings, and administrative tasks.

• Take Breaks When Needed – If you start feeling overwhelmed, pause for a 2–3 minute meditation or breathwork session before continuing.

• Disconnect After Hours – Use ‘Do Not Disturb’ settings to minimize work notifications during personal time.

Setting boundaries isn’t about doing less—it’s about working smarter so you can show up with energy and motivation every day.

Breathe Through the Day

We all want a stress-free, fulfilling workday, but the reality is, challenges will arise. The key isn’t avoiding stress—it’s managing it effectively.

The simplest and most effective tool? Your breath.

Deep breathing won’t magically eliminate stress, but it will help you manage it so you don’t resort to unhealthy coping mechanisms. The more consistently you practice, the more resilient you become.

Try This:

• Take a deep breath before walking into the office.

• Pause for a breath between meetings.

• Breathe deeply before answering the phone or assisting a customer.

Try it for just one day—you might be surprised at how much better you feel by the end of it.

Decision fatigue is real, and we all have limits. You don’t need to leave work feeling drained to prove you had a productive day. Listen to your body, set boundaries, and give yourself the care you deserve.