Advertising
Advertising

Last Updated on June 3, 2019

Signs of Mental Fatigue And How to Overcome It

Signs of Mental Fatigue And How to Overcome It

Have you noticed that mental fatigue can bring out an entirely different personality? It’s like that Snicker’s commercial with the tagline, “You’re not you when you’re hungry.”

Just as our physical energy is limited, so too do we have a limited amount of mental stamina. Most people think about managing their time to some degree, but they think less about the even scarcer resource that we possess: our mental energy.

We all have a finite amount of energy each day, and the brain uses a whopping 20% of that in order to function.

Imagine that your mind was a battery pack. When your mind is full of energy and vitality, the battery pack is full. But when you notice that you are tired, incapable of focusing, and quick to react instinctively, your battery needs a charge.

In this article, I will cover the signs of mental fatigue and what you can do to fight against it.

Signs of Mental Fatigue

The first two signs of mental fatigue are more obvious: feeling sleepy or unfocused naturally alert us to the fact that we are mentally fatigued.

But the third, and perhaps more consequential issue, often goes unnoticed as a key sign of drained mental fortitude.

When your brain gets low on energy, the prefrontal cortex (PFC) essentially goes offline. The PFC is the more recently evolved, rational part of the brain that is responsible for overriding your emotional instincts where necessary. So if you’ve noticed that you easily give into cravings, snap at a friend or loved one, or honk in traffic, it is quite possible that your PFC isn’t functioning properly.

Advertising

Mental fatigue, in a sense, causes a self-induced lobotomy.

5 Remedies for Mental Fatigue

We all have a limited amount of “happiness chemicals,” neurotransmitters like dopamine and serotonin that make us feel mentally vibrant. That’s why the drug addict can’t stay high all the time, eventually draining dopamine stores and coming down hard. Drugs are forms of synthetic energy creation that can create bursts of vitality followed by a crash.

You might’ve experienced the sugar high, caffeine rush, or alcohol buzz that at some point subsides into a depleted mental state. Caffeine, for example, blocks your adenosine (a chemical that builds up throughout the day, telling you when you’re tired) receptors in the brain, essentially masking your fatigue until it wears off and you feel even more tired.

So if drugs clearly aren’t the answer, then we are left with more organic means of achieving mental vitality:

1. Sleep

This one is pretty obvious, as everyone knows that sleep is critical for an energetic mind. But few people realize just how important sleep really is.

By getting proper quantity and quality of sleep, you’re allowing your brain to remove harmful toxins that build up throughout the day as a byproduct of its activity. Furthermore, the brain is consolidating memories and processing emotions in ways that help you operate at your best during waking hours.

To maximize your sleep, it helps to keep a regular schedule, rest in a dark and cool room, eliminate external sounds, and avoid screens before bed. I’ve written more on tips for getting a good night’s sleep here: 5 Sleep Therapy Techniques for Better Overall Health And Wellness

2. Movement

It might seem counter-intuitive that you would want to expend energy through movement in order to have more of it. But exercise is net energy positive, as it trains your body to be ready for more energetic output.

Advertising

Your brain loves rewarding you for exercise, sending bursts of adrenaline, endorphins, and other “happiness chemicals” when you run, lift, jump and dance. Furthermore, it increases what’s called brain-derived neurotrophic factor (BDNF), a protein responsible for growing and maintaining neurons.[1]

Physical activity is vital for our happiness as a species, and yet about 1 in 4 American adults don’t exercise at all.

Our problems can be explained by an evolutionary mismatch between physiology and environment. Energy was a scarce resource, and we were designed by evolution to conserve it. While the struggle for survival used to keep us fit, the modern world makes it easy to avoid expending energy; we are ironically burdened with forcing ourselves to go to the gym.

3. Nutrition

Like exercise, diet is often thought about in the context of weight loss or physical health. Its effect on your mental health is less immediately obvious.

You may have heard that your second brain lives in your gut. This “brain,” or rather the enteric nervous system, evolved half a billion years ago in the first vertebrates and perhaps even gave rise to the brain itself.

The gut is heavily integrated with the rest of your cerebral functions and contains 500 million neurons that connect to your brain via the microbiome-gut-brain axis. It also produces a shocking 95% of your serotonin and 50% of your dopamine.

About a quarter of the energy you eat will be diverted toward keeping that big, expensive brain running at optimal capacity. The inputs you choose can help determine your emotions and thoughts in each moment (thinking back to the diagram linking physiology-thoughts-emotions, food changes your chemical makeup on a physiological level, which influences your mind).

I don’t have all the answers for you here (and in many cases the research is still inconclusive), but here are 3 guiding principles for optimizing your neuronutrition:

Advertising

4. Meditation

Sitting still and training your mind with meditation can increase natural energy levels. Meditation puts your brain into a restful theta state (slower brainwaves) and takes you out of “fight or flight” mode.

In a society characterized by constant schedules and stimulation, meditation allows your mind to heal and become focused.

If you’ve never meditated before, here’re some resources to help you get started:

5. Environment

It’s not just how we use our energy that matters, but also how we are interacting with the world. Your environment includes the community you spend time with, your living situation, and essentially anything you spend time interacting with throughout the day.

You may have heard the refrain: “Where attention goes, energy flows and life grows.” Wherever you place, your attention not only shapes your mind (neuroplasticity) but also determines where you expend energy.

Sadly, we live in a world in which most people’s energy gets diverted into a wide variety of short-term gratifications, including targeted ads, video games, pornography, social media, and YouTube videos of kids opening up presents.[2] That’s the information that’s populating their brains and shaping their desires, and that’s where they’re spending their energy.

Furthermore, if you’re spending time with people and doing things that you don’t like, it’s very likely that they are sucking up precious energy. Conversely, spending time around cheerful and positive people can be a net energy gain, as their enthusiasm for life rubs off on you.

You might also look at your interactions with nature. Do you spend time getting a healthy amount of fresh air and sunlight? Do you expose yourself to novel landscapes, or remain fixed in the same room or office?

Advertising

Small differences in setting can have a big impact on your mental energy.

Upgrading Your Battery

By addressing the above 5 areas of your life, you’ll keep your mental fatigue to a minimum. You might even feel a “natural high” that results from ideal living conditions.

Not only will your personal mental battery last longer, but it will get metaphorically upgrade from AA batteries to a full on 80-volt battery pack.

In addition to adding something that might be missing from your mental wellness plan, you might also consider eliminating or minimizing anything that is draining your energy battery. By plugging the holes in your battery pack where energy is seeping out, you’ll find that mental fatigue takes longer to set in.

Some examples of wasted energy might include toxic relationships, drug addictions, unhealthy foods, overly-stressful work, negative thoughts, and parking tickets. Rather than ruminating on the negative parts of your life, start focusing your attention (and therefore energy) on the joys, no matter how small.

Energy is limited, like money. Hopefully I’ve provided some helpful strategies for reducing mental fatigue and getting your mental energy headed in the right direction.

More About Mental Fatigue

Featured photo credit: Unsplash via unsplash.com

Reference

More by this author

Liam McClintock

Founder of FitMind, Corporate Mental Wellness

Signs of Mental Fatigue And How to Overcome It 5 Sleep Therapy Techniques for Better Overall Health And Wellness

Trending in Smartcut

1 7 Simple Brain Training Habits to Boost Your Brain Power 2 Is It Time for a Career Change? (And How to Make the Change) 3 6 Important Interview Questions for Employers to Ask 4 15 Best Interview Questions to Ask Employees 5 25 Hard Work Quotes to Motivate You to Achieve More

Read Next

Advertising
Advertising
Advertising

Last Updated on January 13, 2020

50 Motivational Quotes for Work to Inspire Success

50 Motivational Quotes for Work to Inspire Success

Let’s face it – no matter how excited you are about a new project or priority in your life, there will always be days when your motivation lags. Days when – despite all the progress you’ve made in the past – it just sounds easier to sit on the couch playing video games than to buckle down and crank out the work needed to meet your goals.

In order to be successful, you must be able to motivate yourself past these humps. Whenever you feel your drive and determination lagging, turn to these motivational quotes for work to provide the extra spark of passion needed to keep you on track.

Quotes about Goal Setting

Whether you’re still in the planning phases of your business or whether you’re plotting a plan of attack to bring about your long-range vision, setting good goals is a critical part of succeeding in business.

Check out these quotes for extra inspiration on how to turn your dreams into reality:

quote-Benjamin-E.-Mays-the-tragedy-in-life-doesnt-lie-in-106113

    “The tragedy in life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach.”– Benjamin Mays


    “By recording your dreams and goals on paper, you set in motion the process of becoming the person you most want to be. Put your future in good hands — your own.”–Mark Victor Hansen


    “Give yourself an even greater challenge than the one you are trying to master and you will develop the powers necessary to overcome the original difficulty.”–William J. Bennett – The Book of Virtues


    “The entrepreneur is essentially a visualizer and actualizer… He can visualize something, and when he visualizes it he sees exactly how to make it happen.”–Robert L. Schwartz

    Quotes about Achieving Excellence in Work

    Once you’ve got your goals together, you’ll need to put in 110% of your effort in order to transform these visions into reality. To increase your motivation to work at a consistently high level, take a look at the following words of wisdom:

    “Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.”–Aristotle


    “If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude.”–Charles R. Swindoll

    Desire is the key to motivation

      “Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal — a commitment to excellence — that will enable you to attain the success you seek.”–Mario Andretti


      “The secret of joy in work is contained in one word – excellence. To know how to do something well is to enjoy it.”–Pearl Buck


      “The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”–Vince Lombardi

      Quotes about Determination and Persistence

      Since every business or other endeavor is bound to hit some rough patches, it’s often a person’s level of determination and patience that brings about either success or failure. These positive quotes give you an extra boost of encouragement:

      “Enter every activity without giving mental recognition to the possibility of defeat. Concentrate on your strengths, instead of your weaknesses… on your powers, instead of your problems.”–Paul J. Meyer


      “Knowing trees, I understand the meaning of patience. Knowing grass, I can appreciate persistence.”–Hal Borland


      “Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan ‘Press On’ has solved and always will solve the problems of the human race.”–Calvin Coolidge

      quote-Thomas-Fuller-an-invincible-determination-can-accomplish-almost-anything-92190

        “An invincible determination can accomplish almost anything and in this lies the great distinction between great men and little men.”–Thomas Fuller

        Quotes about Leadership

        Whether you use it to engage your employees, to encourage teamwork or motivate others to follow your unique way of thinking, leadership is crucial. Take your leadership cues from these renowned leaders’ famous sayings:

        “The most dangerous leadership myth is that leaders are born — that there is a genetic factor to leadership. This myth asserts that people simply either have certain charismatic qualities or not. That’s nonsense; in fact, the opposite is true. Leaders are made rather than born.” –Warren G. Bennis


        “All of the great leaders have had one characteristic in common: it was the willingness to confront unequivocally the major anxiety of their people in their time. This, and not much else, is the essence of leadership.”–John Kenneth Galbraith

        Leadership is not magnetic personality

          “Leadership is not magnetic personality — that can just as well be a glib tongue. It is not ‘making friends and influencing people’ — that is flattery. Leadership is lifting a person’s vision to high sights, the raising of a person’s performance to a higher standard, the building of a personality beyond its normal limitations.”–Peter F. Drucker


          “The task of leadership is not to put greatness into people, but to elicit it, for the greatness is there already.”–John Buchan


          “High sentiments always win in the end. The leaders who offer blood, toil, tears and sweat always get more out of their followers than those who offer safety and a good time. When it comes to the pinch, human beings are heroic.”–George Orwell

          Quotes for Success

          Think of success as a holistic process – one which results from the combination of goal-setting, excellence, patience, determination and leadership you prioritize throughout your career. These highly successful people provide you with an excellent source of motivation:

          Advertising

          “Be patient with yourself. Self-growth is tender; it’s holy ground. There’s no greater investment.”–Stephen Covey


          “Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.”–Norman Vincent Peale

          Success is the ability to go from one failure to another with no loss of enthusiasm.

            “Success consists of going from failure to failure without loss of enthusiasm.”–Winston Churchill


            “Successful and unsuccessful people do not vary greatly in their abilities. They vary in their desires to reach their potential.”–John Maxwell


            “Would you like me to give you a formula for success? It’s quite simple, really. Double your rate of failure. You are thinking of failure as the enemy of success. But it isn’t at all. You can be discouraged by failure or you can learn from it, So go ahead and make mistakes. Make all you can. Because remember that’s where you will find success.”– Thomas J. Watson


            “The great successful men of the world have used their imagination.  They think ahead and create their mental picture in all its details, filling in here, adding a little there, altering this a bit and that a bit, but steadily building – steadily building.”–Robert Collier


            “It is a paradoxical but profoundly true and important principle of life that the most likely way to reach a goal is to be aiming not at that goal itself but at some more ambitious goal beyond it.”–Arnold Toynbee

            Sports Quotes for Athletes

            You don’t need to be a Michael Jordan-caliber athlete to draw inspiration from the following quotes. Even if you’re just a recreational player or someone who’s using sports as a means to get back in shape after long periods of inactivity, the following motivational sports quotes will encourage you:

            “My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength.”–Michael Jordan


            “Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”–Lance Armstrong

            Strength does not come from winning. Your struggles develop your strengths.

              “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”–Arnold Schwarzenegger


              “I know what I have to do, and I’m going to do whatever it takes. If I do it, I’ll come out a winner, and it doesn’t matter what anyone else does.”–Florence Griffith Joyner


              “Every time you stay out late; every time you sleep in; every time you miss a workout; every time you don’t give 100% – You make it that much easier for me to beat you.”–Unknown


              “If you are hurt, whether in mind or body, don’t nurse your bruises. Get up and light-heartedly, courageously, good temperedly get ready for the next encounter. This is the only way to take life – this is also ‘playing’ the game!”–Emily Post


              “We must train from the inside out. Using our strengths to attack and nullify any weaknesses. It’s not about denying a weakness may exist but about denying its right to persist.”–Vince McConnell

              Quotes to Motivate Learning

              Committing yourself to pursuing knowledge in a single area is a tremendous endeavor – one that often seems overwhelming given the depth and breadth of information that’s available today. Keep the following motivational quotes in mind if you’re learning:

              “How far you go in life depends on your being tender with the young, compassionate with the aged, sympathetic with the striving and tolerant of the weak and the strong. Because someday in life you will have been all of these.”–George Washington Carver

              quote-William-Arthur-Ward-if-you-can-imagine-it-you-can-36189

                “If you can imagine it, you can achieve it; if you can dream it, you can become it.”–William Arthur Ward


                “It is the mark of an educated mind to be able to entertain a thought without accepting it.”– Aristotle


                “Success is not the key to happiness.Happiness is the key to success.If you love what you are doing, you will be successful.”–Albert Schweitzer


                “Wear your learning, like your watch, in a private pocket: and do not pull it out and strike it, merely to show that you have one.”–Philip Stanhope, 4th Earl of Chesterfield


                “He who asks is a fool for five minutes, but he who does not ask remains a fool forever.”–Chinese Proverb


                “Study while others are sleeping; work while others are loafing; prepare while others are playing; and dream while others are wishing.”–William Arthur Ward


                “Books can be dangerous. The best ones should be labeled ‘This could change your life’.”–Helen Exley


                “A book is like a garden carried in the pocket.”–Chinese Proverb

                All-Time Favorite Positive Quotes

                Finally, whatever your goals are in life, you can’t go wrong by taking the advice of the following famous motivational quotes:

                “Change your thoughts and you change your world.”–Norman Vincent Peale


                “Your time is limited, don’t waste it living someone else’s life. Don’t be trapped by dogma, which is living the result of other people’s thinking. Don’t let the noise of other’s opinion drowned your own inner voice. And most important, have the courage to follow your heart and intuition, they somehow already know what you truly want to become. Everything else is secondary.”–Steve Jobs


                “Nobody can go back and start a new beginning, but anyone can start today and make a new ending.”–Maria Robinson


                “Out of clutter, find Simplicity. From discord, find Harmony. In the middle of difficulty lies Opportunity.”–Albert Einstein


                “Yesterday is not ours to recover, but tomorrow is ours to win or lose.”–Lyndon Johnson

                If we did all the things we are capable of, we would literally astound ourselves.

                  “If we did all the things we are capable of, we would astound ourselves.”–Thomas Edison


                  “You miss 100% of the shots you don’t take.”–Wayne Gretzky


                  “Success is not final, failure is not fatal: it is the courage to continue that counts.”–Winston Churchill


                  “What lies behind us and what lies before us are tiny matters compared to what lies within us.”–Ralph Waldo Emerson

                  Final Thoughts

                  To use these motivational quotes effectively, find the one that speaks to you. Although all of the phrases listed above can be considered “motivational,” only you can decide which one resonates with you most directly.

                  Next, take the quote you’ve settled on and copy it onto small index cards or other pieces of paper that can be stored around your home and workspace.

                  If you’re creative, you can create inspiration boards, signs or other decorative displays featuring your favorite motivational quotes – really, though, the most important thing is that your chosen phrase be accessible in a variety of different places. This will make it easy to access and review whenever you feel your motivation slipping away.

                  More Inspiring Quotes

                  Featured photo credit: Kyle Glenn via unsplash.com

                  Read Next