Our brains are constantly switching between two distinct modes—executive and autopilot. Understanding how your mind navigates these states can lead to more effective decision-making and habit formation. In this blog we will discuss mental fatigue, what you need to know and how you can manage it better.
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Understanding Mental Fatigue
Have you ever felt like your brain just can't keep up with everything on your to-do list? That's mental fatigue talking. It's that overwhelming feeling where even simple tasks seem like mountains to climb.
A tiring day involves dealing with multiple challenges and these compound meaning that the executive brain can become fatigued. In this state, our executive brain tries to conserve energy and it delegates decisions to the other parts of our brain such as the 'autopilot brain'.
This part of our brain doesn't have the same power to make long term decisions and is more likely to make short term ones. In this mode we may build conflicting habits. (Like reaching for our phone, drinking more caffeine or eating sugary foods we know aren't good for us for example.)
Signs You Might Be Dealing with Mental Fatigue:
- Memory Struggles: Ever find yourself forgetting names or where you left your keys? You're not alone. This is your brain's way of telling you it’s tired.
- Organisational Woes: When your desk feels as cluttered as your mind, it might be tough to prioritise and get things done efficiently.
- Planning Hiccups: Setting goals can feel daunting, and figuring out how to achieve them might seem impossible.
- Emotion Rollercoaster: If you’re experiencing mood swings or find it hard to manage your feelings, mental fatigue could be a factor.
Recognising these signs is the first step towards tackling mental fatigue. Once you spot them, you can start to make changes—whether it's taking a break, seeking some support, or finding ways to lighten your load. Remember, it's all about giving your mind the care and attention it needs to keep you moving forward.
How do you Reduce Mental Fatigue
Resting our executive brain! We all know how hectic work life can get, and sometimes, our minds just need a breather. Here’s how you can give your brain a well-deserved break.
5 quick ways to reduce mental fatigue:
- Take Time to Unwind
- Laugh and Enjoy Life
- Short Breaks Matter
- Recognise When to Rest
- Balance is Key
Take Time to Unwind
Your brain is like a muscle, and it deserves some downtime too. Try to incorporate small breaks into your day—whether it’s a leisurely walk around the block, dancing to your favourite tunes, or even just singing in the shower. These activities are not just fun; they help clear your mind and revive your mental energy.
Laugh and Enjoy Life
Remember the last time you had a good laugh? Laughter is a fantastic stress-buster. Watch something funny, chat with a friend, or indulge in a little silliness. It’s amazing how these small moments can refresh your perspective.
Short Breaks Matter
Even if you’re swamped, squeezing in short breaks can work wonders. A quick coffee break or a stretch can leave you feeling surprisingly rejuvenated. Sometimes, it’s these tiny pauses that keep us going strong.
Recognise When to Rest
If you’ve hit the burnout stage, it’s okay to step back. Sometimes, a longer break is what you need to fully recharge. Don’t hesitate to take a vacation or plan a weekend getaway to reset your mind.
Balance is Key
Taking care of your mental health is just as crucial as physical wellness. Prioritise activities that bring joy and relaxation into your life. By doing so, you'll maintain a balanced and healthy state of mind, ready to tackle whatever comes next.
Remember, a refreshed mind is a productive mind.
What is the executive brain, and how does it function?
A tiring day involves dealing with multiple challenges and these compounds meaning that the executive brain can become fatigued. In this state, our executive brain tries to conserve energy and it delegates decisions to the other parts of our brain such as the 'autopilot brain'.
This part of our brain doesn't have the same power to make long term decisions and is more likely to make short term ones.
In this mode we may build conflicting habits. (Like reaching for our phone, drinking more caffeine or eating sugary foods we know aren't good for us for example.)
Our executive brain (prefrontal cortex) is the area that controls self discipline, motivation, willpower and keeps your long term goals in focus. It is also responsible for managing strong and negative emotions, and our attention, working memory and ability to plan ahead all depend on this part of the brain,
Sleep is a powerful way of recharging, yet, in that state, we may be procrastinating going to sleep despite feeling tired. The best way to prevent this is knowing why and remaining mindful. We do not have UNLIMITED mental energy! Sleep and restorative breaks are important to recharge our executive brain.
At work, if you are using your executive brain pretty much all day, and then it's required again in the evening to deal with the challenges of home life it can be easy to see how the executive brain can become fatigued and ‘switch off.’
What are the consequences of staying in executive mode too long?
Our executive brain becomes less effective if we don’t take breaks and allow it to recharge and eventually, it will ‘switch off’ anyway - leaving us with our autopilot brain doing the work.
This can lead to impulsivity, difficulty with planning, organisation and regulation of emotions. We revert back to ingrained habits and routines, regardless of whether they are helpful or healthy. Cynicism, apathy, lack of motivation, and trouble focusing can all be signs of an overworked brain.
What is the autopilot brain, and when does it take over?
The New Scientist explains this clearly by saying, “When you undertake an action, the prefrontal cortex, which is involved in planning complex tasks, communicates with the striatum, which sends the necessary signals to enact the movement. Over time, input from the prefrontal circuits fades, to be replaced by loops linking the striatum to the sensorimotor cortex.
The loops, together with the memory circuits, allow us to carry out the behaviour without having to think about it. Or, to put it another way, practice makes perfect. No thinking required.
The upside of this two-part system is that once we no longer need to focus our attention on a frequent task, the spare processing power can be used for other things.”
What can help us to activate executive brain function and recharge?
“Brain idle” time, or downtime, is important for brain health and can help with creativity, problem solving, and memory
My number one tip for boosting creativity and regaining the space to think clearly is simple. I call it brain idle time. The precious moments when we are driving the car, having a shower, washing up with no interruptions, taking a walk or even sitting on the loo! I call these moments precious because, in our busy days, these moments can be rare. They are also often moments we feel guilty to savour.
There seems to be a feeling of needing to be productive all the time. That we can’t waste time doing nothing. So we fill each moment with intaking information in some way. Listening to a podcast while we go for a walk. Taking a call on our walk to work. Logging onto emails whilst on the bus, or scrolling the internet at any opportunity.
The time we are in what I describe as ‘brain idle mode’ seems to be getting less frequent and in some cases, non existent.
But, I’m sure you know the feeling of when you’re enjoying a shower and a great idea pops into your mind. Or you’re lying in bed with the lights switched off ready to go to sleep when you suddenly remember the name of the book you were desperately trying to recall earlier in the day. The more we can go into this resting mode, the more we can benefit.
5 easy ways to reset when mentally exhausted
As a coach, I am always encouraging change in small steps. This is so you don’t get overwhelmed and it increases the chances of repetition. There is little point in making one big change and then never doing it again. So small steps are key to success and building new habits.
- Turn off your devices! Allow yourself the moments on the train, bus (or even the loo!) to just zone out without reading or listening to anything.
- Give yourself permission to be brain idle. Start off with just one or two minutes, and once you begin to feel the positive effects. It will be easier to allow longer times because you’ll reap the rewards.
- Leave your phone at home. Take off your Smart watch….. I know it’s not always possible, but are there some walks you can do without taking the devices with you?
- Do something physical which can be done on autopilot. When we are physically active doing a simple task like washing up, hoovering or driving (if you are experienced,) it’s possible to find moments of brain idle time easier to handle. When we get bored, we are more likely to want to engage our brains but when we are physically busy, we can allow our thoughts to wander or switch off into a different way of operating.
- Coaching can be really helpful in managing mental fatigue and exploring the changes needed - either in your working life or personal life (or both!) Read more about coaching with me here.
How can mindfulness and meditation help restore the executive brain?
According to Harvard Medical school, Australian researchers found that two different types of brain processes were enhanced by mindfulness.
“First, mindfulness training increased the efficiency of brain pathways that process information coming in from the senses. In other words, the boost in attention helped the participants to literally see information more accurately. Scientists often refer to such improvements in sensory abilities as enhancing "bottom-up" processes.
Second, mindfulness training also boosted the ability of the brain to direct attention down to the information of interest. This means that participants were better able to focus on the task and ignore distractions. These types of control processes which allocate attention are often referred to as "top-down" processes.”
This means that by focusing on the present moment and attending to the rising and falling of breath, you can actually improve your brain's ability to direct your attention and accurately perceive the world.
When should you seek help for mental fatigue?
You might want to seek help if you're:
- worrying more than usual
- finding it hard to enjoy your life
- having thoughts and feelings that are difficult to cope with, which have an impact on your day-to-day life
- interested to find more support or treatment.
Further Reading On Mental Fatigue
This is an interesting article here which discusses the autopilot brain and how it contrasts with our reflective brain function.
