Snapping Out of the Brain Fog: Here’s How to Get Your Energy & Focus Back

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By JENNY SMITH MATTFELDT Published February 19, 2025

How is it that just last week I was crushing it, endless energy, work flowing effortlessly, ideas pouring out like a faucet I couldn’t turn off, and this week... I am not well. I can barely string a sentence together. My brain feels like a fog rolled in, and no amount of coffee is making it budge. Energy? Gone. Clarity? Nowhere to be found. It’s like something switched overnight, and suddenly, I’m stuck in a mental haze. If you’re feeling that ugh this week, like you need a boost to get your head back in the game, you’re not alone.

What Causes It

Brain fog can be caused by so many things, but the bottom line is that it often comes down to needing to take extra good care of ourselves to get past it. It feels a little counterintuitive, right? Like, I should just be able to power through with a few extra shots of coffee and keep going. And sure, that might get me through the day, but it’s not a long-term fix. To really clear this energy, we need to look at the root causes and the repeated habits that might be contributing to it.

• Inflammation & Gut Health Issues: A disrupted gut microbiome can cause systemic inflammation, affecting brain function.

• Blood Sugar Imbalances: Spikes and crashes in blood sugar can make you feel foggy and exhausted.

• Lack of Sleep: Poor sleep quality disrupts memory, focus, and cognitive performance.

• Chronic Stress & Cortisol Dysregulation: Stress hormones can overwork your nervous system, leading to brain fatigue.

• Nutrient Deficiencies: Low levels of B vitamins, omega-3s, magnesium, and iron can impact brain health.

• Hormonal Imbalances: Estrogen, thyroid dysfunction, or adrenal fatigue can contribute to cognitive fog.

• Toxic Load & Inflammation: Exposure to mold, heavy metals, or food sensitivities can create brain fog.

• Dehydration: Even mild dehydration can reduce mental clarity and focus.

Science-Backed Ways to Clear Brain Fog

1. Balance Your Blood Sugar

   For the next week, let’s focus on getting enough protein and healthy fats at every meal. Try to steer clear of ultra-processed carbs and sugary foods—they can cause your blood sugar to spike and leave you feeling foggy. Keeping things stable will help your brain stay sharp and clear.

2. Love Your Gut

   Your gut is basically your body’s second brain, so it’s time to give it some love. Add in fermented foods like kimchi, sauerkraut, and yogurt, plus prebiotic fibers like bananas, asparagus, and oats. These will keep your gut’s good bacteria in check, which is key for a clear head and smooth mental focus.

3. Fight Inflammation

   Inflammation is a big player when it comes to brain fog, so let’s keep it in check by focusing on foods that fight it. Omega-3s (found in salmon, walnuts, and chia seeds) are super helpful. Take your fish oil, and make green tea or matcha your new best friend for that antioxidant boost.

4. Support Your Hormones

   

   Courtesy of Rachels Good Eats

   This week, load up on cruciferous veggies like broccoli, kale, and Brussels sprouts, or something decadent like a hormone friendly hot chocolate. They help your body process excess estrogen, which can mess with your mental clarity.

5. Hydrate, Hydrate, Hydrate

   Dehydration is one of the sneakiest causes of brain fog, but it’s so easy to forget about when life gets busy. Make it a point to carry around your favorite water bottle, and don’t forget a pinch of pink Himalayan salt to keep your electrolytes in check. Staying hydrated is a game-changer for mental clarity.

6. Prioritize Deep Sleep

   I’m personally all about my sleep, but I’ll be honest, this one has thrown me for a loop lately. To make sure you’re getting the best rest this week, try to stay off screens for at least an hour before bed. Pop some magnesium glycinate to help your body wind down, and I might even toss in a detox bath and a little melatonin. There’s really nothing like a solid night of sleep to leave you feeling fully refreshed and ready to take on the next day.

7. Exercise & Movement

   When you're tired or feeling off, it’s tough to motivate yourself to move, especially when all you want to do after a long day is collapse on the couch. But even just a ten-minute walk or yoga flow can work wonders. It gets oxygen and glucose to your brain, helping you feel instantly refreshed and sharper, so give it a go next time you’re dragging.

8. Cold Therapy & Sauna

   Hot and cold therapy isn’t just for recovery, it’s also amazing for boosting alertness, circulation, and supporting your body’s detox processes. If you don’t have access to a cold plunge, don’t worry! An ice-cold shower followed by a hot one will do the trick just fine. It’s a quick way to wake up your system and get your blood pumping.

9. Nootropics

   

   lions mane mushrooms

   You’ve probably heard the term "smart drugs" or cognitive enhancers before. These are natural or synthetic substances that support brain function, boost memory, and improve focus and clarity. Try things like L-theanine for better focus (it pairs perfectly with caffeine), or lion’s mane mushroom, which stimulates nerve growth factor to keep your brain healthy, improve neuroplasticity, and fight off that brain fog.

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10. Grounding

    Okay, hear me out, you might get some tree-hugger vibes from this one, but walking barefoot outside in the grass can actually reduce inflammation and help calm your mind. It’s a simple way to reconnect with the world around you and give your brain a little reset.

11. Aromatherapy

    Peppermint oil is a natural brain booster. It’s been shown to help improve concentration and mental clarity, so try diffusing some while you work or even just inhale it directly from the bottle. It’s like a mental pick-me-up in a bottle!

12. Listening to 432Hz Music or Binaural Beats

    Putting on 432Hz music or binaural beats can actually increase focus and promote healing. The frequency has a calming and centering effect on the brain, so if you’re feeling foggy, this is worth a shot.

13. Dry Brushing or Lymphatic Massage (or Gua Sha)

    These techniques are all about improving circulation and supporting your body’s detox pathways. Dry brushing, lymphatic massage, or even using a gua sha tool can help move things along and leave you feeling lighter, more energized, and less bogged down.

14. Castor Oil Packs

    

    Courtesy of Happy Home Happy Heart

    These have been around for centuries, but they’re getting a lot of buzz now for a reason. Castor oil packs support your liver’s detox process, help with digestion, and are anti-inflammatory. They’re super simple to use and can make a big difference in how you feel overall.

15. Fire Breathing

    This one will feel so odd when you try it for the first time but trust me, after just a few rounds, you’ll feel recharged, clear, and more focused. It’s intense while you’re doing it, but it’s an amazing way to reset your energy and get your mind back on track.