An exhausting 33 000 choices a day: How timing and routine beat decision fatigue

Adults make tens of thousands of decisions daily, from small routines to significant life choices, often leading to the phenomenon known as decision fatigue. As mental energy wanes throughout the day, poor judgement, impulsive decisions, or avoidance can set in, which is why timing your most critical decisions for the morning is essential. By simplifying routines, prioritising early decision-making, and reducing mental overload, you can prevent decision fatigue and maintain sharper, clearer thinking throughout your day.

Have you ever found yourself thinking, “If I have to make one more decision today, I’m going to lose it”? You’re not alone. Every decision you make uses mental energy, and you are making thousands of them, from the trivial “what to eat for breakfast?” to the significant “where to live, work, or send your child to school”.

Citing 2013 research by Sahakian and Labuzetta, Dr Joel Hoomans wrote in The Leading Edge that compared to the estimated 33 000 – 35 000 remotely conscious decisions adults make each day, in contrast, a child makes about 3 000. Researchers at Cornell University have found that at least 226.7 decisions are made daily on just food alone.

Of course, it stands to reason that the more responsibility you carry in life, the greater the number of choices and decisions you have to make.

What is decision fatigue?

Decision fatigue happens when the sheer number of decisions we make throughout the day wears us down. By the time evening comes, our ability to make well-considered choices deteriorates. Our brain, looking to conserve energy, starts taking shortcuts.

This can lead to:

• Impulsive decisions
• Poor judgement
• Avoiding making decisions altogether
• Increased anxiety
• Poor parenting decisions
• Arguments in your relationships

It’s why, after a long day, we often resort to mindless activities like binge-watching TV. Our brain craves a break from making choices, which explains why many people find comfort in predictable shows that require no mental effort!

As a young working mom, my least stressful part of the day was curling up on the couch and watching Days of Our Lives or The Bold and The Beautiful. It was the breather my brain needed.

Why timing matters in decision-making

Have you ever noticed how you feel sharper in the morning? Studies show that important decisions should be tackled first thing in the morning before mental energy declines.

This applies to:

• Job interviews and salary negotiations
• Business meetings and pitches
• Medical procedures and consultations
• Exams and critical problem-solving tasks
• Personal and business decisions

By contrast, waiting until late in the day to make big decisions increases the risk of mistakes and poor judgement. This is why it’s far better to be in court, on the operating table, or writing an exam earlier in the day if possible.

How to combat decision fatigue

Practical ways to preserve your mental energy and make better choices throughout the day:

1. Simplify your routine.

Streamlining decisions, such as preparing meals, knowing what to wear, and having a predictable morning and evening routine, can reduce the number of decisions you make.

2. Prioritise major decisions early in the day.

Tackle your most important morning decisions while your brain is still fresh.

3. Write decisions down to declutter your mind.

Unmade decisions create mental clutter. For me, Sunday night is mission control for the next week. Put aside some time to plan out your week and make a list of all the big and small decisions you have on your plate:

Fold a piece of paper in half lengthways.

Write down the decisions on the left-hand side of a page, with a few lines in between each one.

On the corresponding right-hand side of the page, jot down any action you need to take to make the decision.

If you don’t have anything to write down on the action side yet, leave it blank and give your brain permission to get on with it subconsciously. When you get back to the list a day or two later, you may be surprised that your brain has worked it out.

If you are really stuck, journaling is another powerful tool that I have found to be very effective for working through your thoughts and making decisions instead of letting them run unchecked in your head, wasting precious energy.

4. Stay hydrated and nourished – your brain needs fuel to function well.

To keep your decision-making sharp:

Drink enough water throughout the day.

Eat small, healthy snacks to maintain steady blood sugar levels.

Take power naps (20 minutes max) when necessary to refresh your brain. I have learnt to do this effectively on my office floor, in my car, and in the underground parking before a meeting or before school pickup! I am more effective and a nicer person for taking a nap.

5. Reduce mental overload

Your brain can only handle so much at once.

Free up mental space by:

• Delegating tasks and decisions where possible or appropriate.
• Turning off unnecessary notifications from devices that interrupt and tire your brain.
• Meditating for a few minutes daily to reset your mind (also something I do regularly).

Protect your mental energy

Decision fatigue affects both your professional and personal life. Every decision takes a toll. By being mindful of when and how you make choices, you can reduce decision fatigue and improve the quality of your life. Use the tools above to make small adjustments and take back control.

*Nikki Bush is a human potential expert, award-winning speaker, and author of the best-selling book Future-proof Yourself: How to Win at Work and Life. For more information, visit www.nikkibush.com.

**Editor’s note: This article has been updated to reflect more accurate references.

Vitaforce offers supplements that support the daily function of your brain and mental health:

• Nutri-B Calm and Nutri-B Advanced for enhanced mental focus and to fight stress and fatigue.

• Vitaforce Tranquilyt is a homeopathic herbal remedy to relieve nervous tension, sleeplessness, and nervous distress.

• The Vitaforce Everyday Probiotic can help with balancing and normalising gut flora to deal with bloating, indigestion, and constipation.