You wake up.

You get out of bed.

You brush your teeth.

What should you do today?

You don’t know.

Somehow there’s nothing in your head. At least it feels that way.

You get to work. Every small decision takes minutes instead of seconds. Every time something gets hard, you stop and procrastinate on something else.

In the evening the day feels as if you’d got absolutely nothing done

just like every other day too.

Terrible.

That was my life just a year ago.

Brain fog was normal for me and I didn’t realize why.

Truth is, it’s usually not a disease (but it can be, so if you have very bad brain fog, please go to a doctor)

but a lot of people suffer from it from time to time just because of some heavy mistakes in their routine.

My routine was this:

• Getting up

• Working

• Eating shitty food

• Working

• Scrolling

• Working

• Eating shitty food

• Working

• Going to sleep

I guess you already realize the problems.

I ate badly and I almost never left the house to go outside and move my body. I just stayed inside and pushed my brain to more and more rollercoaster-like neurochemical releases.

Through high stress and then cheap dopamine through scrolling.

So I knew I needed to fix all this shit.

FAST.

Why brain fog appears:

There are a lot of different reasons why it CAN appear. It’s different from person to person when or how strongly it appears, but in general these are the things that cause it:

• Bad sleep / low-quality rest

• Not enough fresh air

• Unhealthy diet

• No movement

• Chronic stress

• Dehydration

If you see yourself in one of them, keep an eye on that and change it if you experience brain fog someday.

I actually did all of these things, so no wonder that my brain felt like a total mess.

What I did to get rid of it:

1. Optimized my sleep

As always, sleep is the foundation. If your brain can’t rest properly, it can’t work properly. That’s just biological fact.

• 7-8 hours

• Completely dark bedroom

• Cool, fresh air in your bedroom

These made the biggest impact for me.

2. Decreasing stress / Managing stress

I was working all the time with basically no progress.This drained me more than anything else. So I

• started meditating

• tracked small wins

• set 3 daily to-dos as priorities

3. Improving diet

Tbh this is one of the big ones. And sadly it’s heavily underrated.

The shift from bad food to things that are positive for my brain and body was MASSIVE.

Ask every successful person. 99% of them eat very healthily. For a reason.

My diet now:

• Food with omega-3 fatty acids

• Leafy greens

• A lot of berries

• Eggs

• Walnuts

There’s a lot more good stuff out there, but also a lot of bad stuff.

AVOID these things:

• Processed foods

• Sugary foods

• Fried foods high in saturated fats

4. Hydration

That’s an easy one, but I basically forgot to drink because of all the work.

So I bought a big glass bottle of water and set the goal to drink at least 2L of water per day.

5. Movement and Fresh air

That was the time when I realized how powerful nature walks are.

Your brain needs a lot of things to work properly and one of them is, of course, fresh air.

So I started exercising and did daily 30-minute walks outside.

And all these things are still in my daily routine today.

The thing that I’d recommend you the most, also because almost no one really talks about it, is to improve your diet.

But even if you don’t have brain fog having these things in your daily schedule can only improve your odds of whatever success you want.

They’re boosting your mind like nothing else.

Quote of the day:

Wishing you especially clear thinking today.

Talk soon

Eli