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How to get rid of a fried brain – brain fog remedies

“You need to insert X… Are you listening?

My colleague keeps droning on. I stare into space. 

My eyes are seeing, but not seeing. I try to focus, but my brain feels like cotton candy. Full yet empty. 

What is she trying to tell me? Focus. 

“And if you… ” I lose the sentence again. I feel stupid. What is she trying to tell me?

 

The inability to focus and troubles with paying attention are called brain fog, or clouding of consciousness and sometimes it’s caused by brain overload. Or as we call it a fried brain. When I started a new job I got a serious case of brain fog, because of all the new information, the stressful situation, a lack of sleep etc.. So here is what helped me overcome it: 

 

This blogpost is about stress-related, sleep-deprived and overloaded brain fog. Please be aware that we have no medical background. These are tips from our personal experience. If you can’t get rid of your brain fog you might want to see a doctor. 

So what is brain fog or as it is also often called the clouding of consciousness?

Suzie C. Tindall, of NCBI (National Center of Biotechnology Information)  explains the term like this : “Clouding of consciousness is a very mild form of altered mental status in which the patient has inattention and reduced wakefulness.”

 

In simple: You can’t concentrate, focus, or pay attention like you’d normally would. 

Brain Fog Symptoms:

  • Low Energy
  • Feeling of Guilt
  • Feeling Empty
  • Feeling Confused
  • Low Focus
  • Low Concentration
  • Fatigue and Tiredness
  • Aching Body
  • Troubles Remembering 
  • Headache or Tension
  • Forgetfulness
  • Demotivation
  • Insomnia
  • Mood Swings
  • No Ideas

Brain Fog Causes:

  • Stress
  • Lack of Sleep
  • Diet
  • Too much Screen Time
  • Hormones
  • Medical Conditions
  • Depression
  • Viral Infections

Have you ever had brain fog? If yes, can you relate to the following story? 

 Anna is a 28 year old full time blogger, who shares an apartment with her brother. 

Like every morning Anna’s alarm goes off at 5:00 a.m. but this time she struggles with waking up. Her whole body feels tired and her eyelids are so heavy  – so, she falls back asleep. At 8 a.m. she finally crawls out of bed. Despite washing her face with cold water, Anna still feels too tired. So she skips her morning workout and instead just moves to her desk and starts working.

At 10 a.m. her brother finally strolls out of his room, he says: “You are working so hard”. “Not really, I am super tired”, Anna answers. After emptying another a cup of coffee Anna continues.

Anna stares at her desktop looking distant. She must have read the same sentence 10x by now. Instead of being productive she struggles with simple questions. She starts massaging her head. “You have a headache?” her brother asks. She looks confused: “Yes, my head feels really fluffy. Somehow I cannot think straight and my concentration is non-existent “. 

Also Read: Create your Productivity System to Get Stuff Done Stressfree.

Short-term remedies against Brain Fog & Fried Brain I use:

 

Fried Nuggets on the left, Brain Image on the right and Arrow pointing at the nuggets Heading: Fried Brain

1. Naps: 

A short nap during the day is for babies only? Not at all!. Napping has many benefits for adults as well. SleepFoundation.org mentioned that a “40-minute nap improve[d]s performance by 34% and alertness 100%”

2. A Short Walk:

Taking a walk can help you release stress. According to studies, a short walk can decrease your blood pressure and heart rate. Often we get a fried brain when we are overwhelmed and overworked. Take a short walk in nature to relief your stress. 

3. Meditation: 

Especially if you always have something on your mind and you constantly are worried to forget an important task or meeting: Meditate. Meditating will give your brain a break, reduces stress, helps with anxiety and improves your concentration level. And if you always have a hectic day: try to implement 5 minute meditations into your work routine!

Also Read: Stop The Worst Brain Drainer Overthinking

4. Small Breaks: 

I always get brain fog when I work too hard and too long without giving my brain a break. So, if I finished a difficult task and my brain is fried the next morning I like to do fun activities: Watch a movie, read a book, draw and listen to music. If I can’t concentrate on the book either I usually go tidy up as a clear space is a clear mind. While working, switch between brain intensive and simple tasks.

5. Brain Dump

Sometimes we have so many worries and problems our brain is feeling overwhelmed. Take a piece of paper and write everything down that is on your mind. Once you’ve written everything down you’ll feel a, a lot better and b, you might find a solution to your worries. You might also figure out that a lot of your problems are just in your head. 

6. Cuddles Against Fried Brain

When we cuddle with someone else, our bodies release oxytocin, a hormone that reduces anxiety and makes us feel relaxed. Grab your loved one, dog, cat, or teddy bear and release some stress to clear your fried brain.  

6. Break your Tasks into Tiny Steps

 Write out each step of the task.

– List any materials that you need.

– Make a list of things that you want to do.

– Create a schedule for yourself.

– Set aside enough time to complete the task.

Also Read: Focus Tips when you are Overwhelmed

Long-term Brain Fog & Fried Brain Remedies I use:

 

1. Healthy diet as A Fried Brain Remedy: 

A healthy breakfast here and a healthy lunch go a long way. A healthy diet will increase your concentration and your focus. You will be less tired as nutrient-rich foods help to beat fatigue and If you have a lot of brainwork to do: try out one of these brain booster foods: Blueberries, dark chocolate, nuts, boiled eggs, kale chips. They are perfect to snack on while working, are healthy and improve your brain performance. Here is a list of supplements that help with brain fog. 

2. Regular exercise: 

The University of Hampshire posted an article on the 24th January 2018 where they discussed the effect of exercise on one’s performance. It states that exercise increases endorphin levels and improves your sleep and focus. The Harvard Business Review also linked a sharper memory, faster learning, an increased concentration and a lower stress level to exercise. So ladies! Take your yoga mat or dumbbells and let’s kick this brain fog’s butt!

3. Self-care: 

Self-care is important. Have you ever worked day and night and felt super stressed out but there was still no end in sight? Yes, I think we all have been through something familiar (don’t ask me how often I worked on essays last minute and then stayed awake for several days just to hit the deadline). But self-care is not only important for your body but also for your brain! Taking a hot bath will help you relax your body and soul.

Also Read: Learn how to stop Overcommitting to live peacefully. 

4. Enough Sleep:

Sleep is a natural human need, and we have been doing it since our ancestors were cavemen. Sleep helps us recover from the day, and gives us time to recharge before we go back out again. However, many people don’t get enough sleep, and if they do, it isn’t always quality sleep. Here are some reasons why you should make sure you get at least seven hours of restful sleep each night.

1. You’ll feel better

When you’re tired, your body doesn’t function well. Your brain won’t work properly, your immune system won’t work efficiently, and your muscles won’t perform optimally. When you’re not rested, you’re more likely to experience headaches, fatigue, and mood swings.

2. You’ll look better

A good night’s sleep makes you feel refreshed and energized, and it shows. If you want to look great, you need to make sure you’re getting enough sleep. A lack of sleep can cause dark circles under your eyes, bags under your eyes, and wrinkles around your mouth.

3. You’ll think more clearly

If you’re feeling tired, you may find yourself thinking about things that aren’t really important. But when you’re well-rested, you’re able to focus on what matters.

4. You’ll live longer

According to research published in the journal Circulation, people who got less than five hours of sleep per night had a higher risk of death over a period of 10 years compared to those who slept for eight hours or more.

What To Read Next?

How are you easing your brain fog? Comment below!

And like always we wish you a great week!

Carina and Julia 🙂

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Daily Summer Routine 2022 – Stay Productive & Organized In The Heat

I wake up. The blanket has been kicked out of bed long ago. 

It’s hot. I am sweaty. Despite the aircon running all night. The heat wave is here. 

 

I am not complaining. Coming from Germany sunny days are scarce. I don’t want to anger the weather fairy… 

 

Korea on the other hand is hot and humid during summer. 

 

Is the heat getting to you in your country? What’s your temperature? Does the heat make you less productive?

 

Today we’ll take a look at how to stay productive in hot weather, organized and fresh during the summer despite the heat and the constant urge to take a shower. Just in a second I’ll tell you what works for me. Before that: 

 

Why listen to me, well I have a 1 year old toddler to take care of, just started to grow a second blog mommyscrafttime.com (check it out if you are curious), I have all the house chores and despite all that I’ve been going strong daily for 2 months now without feeling burned out -yet 😉 . 

 

Let’s jump right in:

A Summer Morning Routine To Stay Productive

Are you feeling sluggish, tired, and unmotivated? Does heat make you less productive?

Let me assure you it’s normal:

According to a study by researchers at the Lawrence Berkeley National Lab in 2006 “performance increases with temperatures up to 21-22 °C, and decreases with a temperature above 23-24 °C (73.4°F-75.2°F). The highest productivity is at a temperature of around 22 °C (71.6°F) ”

Well let’s take a look what we can do during summer days to stay productive despite the heat:

1. Get up early. When the heat is still bearable.

I personally like to get up early to work on tasks during summer. Usually before 8 a.m. the temperature is still bearable. Try to get up as early as you are comfortable with and start fast. Make those morning hours count. Open all the windows before the sun gets too strong. Let some fresh air in and shut the curtains before the sun comes. Work out and do all the taxing tasks in the morning.

2. Take a cold shower to wake up.

Start your day with a cold shower to clear your mind. You’ll instantly feel refreshed and awake. You can also just splash your face with cold water if you are dreading a full-body shower.

3. Make a bun

Tie up your hair to reduce the heat. I almost always have my hair in a bun during summer. I can’t even imagine how a dog might feel with all its fur. A bun and wide, flowy clothes. Also don’t forget applying your sunscreen *Reminder to Myself.

4. Drink a cup of water (or 2)

Right after getting up drink a cup of water or 2. Like I said we sweat a lot during night. Replenish your water tanks right after getting up. Here are some summer health tips by Dr. Mike. At 3:15 he’ll talk about hydration. 😉 Drink water throughout the day.

5. Eat small snacks and salads instead of big meals.

Digestion needs energy. If your energy is already low because of the heat try simple foods during the day. Plus cooking makes you even more sweaty…

6. Don’t go full aircon

Turn on the aircon too high and you might get sick during summer. So stay a bit below the outside temperature and don’t try to turn your apartment into a mini fridge. The good point is that if the weather is consistently warm you’ll actually adapt. Your body will get better at handling the heat according to an article by Katherine Ellen Foley as you get used to the heat “our hearts start to pump blood more efficiently to the rest of our bodies.”

Look at how 11 Successful Women start their Morning Routines

7. Work in a cold place during the summer heat

I think most of Europe still doesn’t use ACs. So if your home gets too hot. Work in the basement or go to a coffee shop that has an AC. Shopping malls usually have fans and airconditioners too. Set up a small water fountain in your home. It’ll not only cool down your place the sound of the water will also increase your productivity.

8. Wet Towels

This trick might help you when it’s hot and dry. Use a cold wet towel and put it across your shoulders or arms to cool down. I used to live in a top-floor apartment. During the worst heat waves, I used cold towels to cool me down. Especially when you try to fall asleep they can help.

9. Splash your wrists with cold water during the day

Need to cool down during the day. Put your arms under medium cold water. Or get a cold footbath. 

Need a little Self-Care during Summer? Start a Self-Care Morning Routine. 

10. Try doing a Siesta

You know how people in the Mediterranean region take breaks during the afternoon when the heat is the most unbearable. Unless you have an aircon keeping productive during that time will be hard. A nap can help you reduce your body temperature and you’ll feel a lot better after taking a rest.

Do you remember Thursday afternoons in school? You hear the cicadas chirping. The smell of sweaty teenagers and way too much deodorant.  The rustling of paper and the scratching of pens. It’s finally quiet in the classroom because no one has the energy to chatter. 

 

The teacher comes in. He’s in a good mood. (Bet the teachers had air conditioning in their room. German schools generally had no aircon. I think they still don’t have.). 

“Pop up quiz guys, put your notes away. This will be a fun one.” 

 

Jisung Park, assistant professor at the University of California, Los Angeles, writes that “taking an exam on a 90◦F day leads to a 10.9 percent lower likelihood of passing a particular subject (e.g. Algebra), which in turn affects the probability of graduation.” compared to a low heat day.

11. Make it a habit to tidy up

For me in order to stay productive my room has to be organized. Plus I do not want my place to be a mess cause I am slacking off in the heat. Make it a habit to clean, organize and declutter after waking up and before going to bed. 5 Minutes a day can make a giant difference. Try it out. Set a timer and see how much you can do with 5 minutes.

12. Read, read read

Reading doesn’t take a lot of energy. So the summer is perfect to get in the habit of reading. What is the best summer routine for you? You can also turn writing into your new daily routine.

13. Time for fun activities in the afternoon

  • Swim at the pool, a lake or the ocean
  • Meet friends at coffee shops
  • Make Ice Cream
This is really important to recharge.

14. Wrap your day up by making a schedule for the next day

To Schedule, the next day helps you plan out what you want to accomplish the next day. It’s a great tool to improve your productivity. You can use your Calendar, To-Do Lists, or Journal. Check out our Productivity System here.

End your Day with the best relaxing Self-Care Night Routine.

Here are productive things to do over the summer at home:

  • Learn a New Language
  • Take up Yoga/ Photography/ Dancing/ Pottery etc. Classes
  • Volunteer
  • Start a Side Hustle
  • Take an Online Class
  • Plan your Ideal Life
  • Declutter your Home, Photos
  • Declutter your Laptop, Mail, or Smartphone
  • Message Friends, you haven’t heard of in a While
  • Organize your Finances
  • Upcycle Old Furniture
  • Plant a Herb Garden
  • Start a Workout Routine
  • Start writing a Book
  • Plan your Next Trip

And this is what your Productive Daily Summer Routine could look like:

Morning Summer Routine - Bedtime Routine

6:00 a.m. – Wake Up

6:05 a.m. – Drink a Cup of Water

6:10 a.m. – Get Dressed, Bathroom Stuff

6:25 a.m. – Generously apply Sunscreen

6:30 a.m. – Make your Bed & Open all Windows 

6:35 a.m. – Take a short Walk or Workout

7:00 a.m. – Eat a small Snack, Breakfast

7:15 a.m. – Work on a personal Goal 

 (Learn a Language, Work on a Side Hustle, Learn a New Skill)

11:00 a.m.- Prepare a light Lunch

12:00 p.m.- Eat Lunch

12:30 p.m.- Do the Dishes

13:00 p.m.- Do Something Fun 

      (e.g. Drawing, Crafting, Surfing)

18:00 p.m.- Eat Dinner

18:30 p.m.- Work on Personal Goals

20:30 p.m.- Do a quick Clean of your Apartment/ Room

21:00 p.m.- Read a Book, Watch Documentaries, Schedule your next Day

22:00 p.m.- Go to Bed

What do you think about this morning routine list? What does your summer morning routine 2022 look like? Last but not least check out this awesome infographic on productivity during summer by grasshopper. You can also pin the Summer Routine for later 🙂 

Wrapping it up:

In order to have a productive summer despite the heat wave, it helps to have a summer routine.

 

Here are some posts you might want to read: 

  1. Here is our Ultimate Post on Goal Setting
  2. Need some Focus Tips Cause you are Overwhelmed? 
  3. If you don’t know how to prioritize your tasks check the 80/20 Rule. 
  4. Are you lacking motivation? Here are Extrinsic and Intrinsic Motivators you wish you’d tried sooner. 
  5. Struggling with Self-Discipline? Check out our tips. 
  6. Here are some tips if you are a Procrastinator and need a little push. 

 

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31+ Things to do during Self-Isolation | Covid Self-Date

Covid has been turning our lives upside down for the past 2 years. With cases rising again during autumn we might end up going into self-isolation yet again. What do you do with all that extra time?  It’s getting exhausting. And also a little boring.

So what to do all day long at home? 

Yeah you could watch Netflix all day. Or stare at the wall. 

You could even work 😉 But today we’ll look at a few fun ideas and activities you can try while you are stuck at home. 

Make sure to let us know in the comments below how you spend your self-isolation time. 

Clear Your Mind With some Meditation

So first I need to mention that I really like to clear my mind -Why?  You want to be at ease when you take time for yourself. No more worrying about work or school, no more overthinking.

The first task is to find an activity to clear your mind from your daily hassles. 

 

And like all the other people out there I just have to recommend meditation. Why? Cause it actually does work. It’s also great for your posture. 

Fun Facts about Meditation

If you are not the meditation kind of person – which I can understand as I struggled with it too – I would recommend you to just take a moment off, lay in bed, put on a nice song and just relax for a while. Breath in breath out. Get your mind off work.

Or take a Bath...

Now if you have a bath tub – which I would envy you for – just take a hot bath and relax. Sing a little. Have fun. Fill in some herbs or a bubble ball (If you don’t have them you don’t have to buy them!) Just relax, turn on some of your favorite music. I know many like to read or sip wine while bathing – If you want to watch netflix while bathing – be careful not to zap yourself!

Bathing is a nice way to relax your body and if you do it in a quiet environment you can connect with your mind and body.

Task: Name 20 things about your body and characteristics you love about yourself!

Here are 5 More Ideas to Reduce Stress During Self-Isolation

You can also do this if you feel kinda stressed at home: 
 
  1. Call with Loved Ones
  2. Work Out you can try our 30 Day Challenges here.
  3. Start a Self-Care Morning Routine or an Evening Routine that’ll help you sleep better. 
  4. Journal. You can use our 64 Coaching Journal Prompts to get started. 
  5. Try gardening. Get your hands dirty. 
  6. Celebrate your achievements !

Now, let's create a Cozy atmosphere!

What does the perfect date look like for you? What do you do when you want to spoil yourself? For me it is the typical, picnic table covered with my favourite foods, next to the beach or in nature. 

Now, I know we cannot go outside but we can do our best to lighten the atmosphere in our four walls with a few hacks:

Nr 1: Light your favorite candles During Self-Isolation.

Candles aren’t just nice to look . If you have a candle with scent you can get rid of any unwanted smell (which is quite nice as we spend a ton of time  in our rooms) , candles can even release stress and give you a calm and relaxed feeling. If you are one of those souls that are stuck in a room with a very sensitive fire alarm: You can still use fake candles with batteries. Good scent alternatives are soft room fragrances.

Nr 2: Let in some fresh air!

Not only will fresh air change the feeling and smell in your rooms but did you know that it can also energize you? According to Liwli.com by increasing your oxygen levels in your lungs you will have more blood pumped into your brain and thereby have more energy.

Nr 3: Soft lights or LEDs

This is also an amazing alternative for candles. Just think about Christmas! LEDs or soft lights make the room more cozy and homey. No more dark shadows on the wall! On the other hand, if you have LEDs which have different settings for lighting, you can actually bring some life into your apartment by letting the lights dance in the corner.

Nr 4: Flowers

Now, I write this post mainly for people who are stuck in their apartment in the city. Why? Because it is completely different if you have a garden and can actually enjoy your time outside in nature or not. During Corona we not only have the problem of not getting enough social interactions we also crave for more nature in our four walls. 

One simple way to help you feel more relaxed and less anxious is to get flowers or petals and spread them all over your place.It will not only brighten your room but also bring a nice flowery scent with it. Another nice alternative – if you want to keep them long term- buy plants! I can assure you that having plants or flowers in your room can make a huge difference when it comes to your mental health and raising a baby plant is adorable and makes us feel less lonely. 

Plan Your Self-Isolation Activities

This is the part where I want you to get really creative. Usually on a date one gets to know the other person better or just enjoys spending time with him/her. As you date yourself I want you to think about activities you like or want to try. Now we are limited too as the activity has to take place inside and with less or no equipment.

1. Do something creative

A very creative and inexpensive idea would be journaling.  If you like drawing or writing you can. You can write about yourself, your troubles, things you want to try out once this pandemic is over or even funny moments you had in life. Of course, you can also draw on paper, embroider your favorite pattern or have a solo karaoke party at home. 

Task: Write down 10 ideas for your date activity!

2. Learn a New Skill

Maybe instead of being creative, you want to learn something new – like photography, cooking, languages, or writing. This is your day – do something that makes you happy and excited! Let’s take a look at some  new skills you might want to learn: 

 

  • Origami
  • Drawing
  • Coding
  • Nutrition
  • Baking

You can find many free courses on OpenLearn. 

Or you can learn sign language free here. 

You can watch TEDTalks here to learn about new topics.

3. Implement small things you love:

This starts from your favorite snack up to pampering yourself. Remember this is not about money! IT doesn’t matter if you use snacks you have already stored at home or buy new ingredients – as long as you enjoy whatever it is and it lifts your mood it is perfect. Personally I love Nutella. (I spoon it :D) 

4. Pamper yourself:

Honestly I could need a few tips in this department – I am not much of a cosmetic product person. Usually I only apply a face mask and then call it a day. But I know that many of you enjoy taking care of your bodies! The main things I found to do was doing your nails, applying a skin mist spray and creams, hair and face masks, plucking eyebrows and bleaching one’s teeth. Please, feel free to add more!

5. Do something you've postponed way too long.

Here are some things you can do during your self-isolation time: 

  1. Sort your photographs. Make an online album. 
  2. Declutter your home. You can start by decluttering your laptop. Here are our top tips 🙂 
  3. Write letters to your friends. 
  4. Decide what to donate to charity. 
  5. Do a deep cleaning. 
  6. Start writing that novel you’ve always wanted to write. 
  7. Write down your grandparent’s childhood stories. 
  8. Create a family tree. 
  9. Start Christmas Gift Shopping early. 😉 

A Love Letter to Yourself

The last small idea I want to mention is something very personal that should help you learn and accept more about yourself and to maybe see where things are right now: I am talking about a love letter to yourself!

Of course you don’t need a paper with hearts and roses but I ask you to do it with honesty and truth.

First I want you to write where you are currently at – everything you like about yourself, life, the people around you. Don’t make nasty remarks. Would you make masty comments if you were to date?

Next write about your past, the things that changed, what you are proud of, miss or even regret. Once again it is okay if it is positive or negative – please write how changes in your past influenced your current life. 

And at the end I want you to write a short forecast of your future, where you want to be in three years, things that changed and how it changed, goals to achieve and people you want to have around you. How your relationship with yourself should evolve. Now in the future part I only want you to write positive words. Avoid writing about toxic people and hardships! The goal of this letter is to open it in two or three years and to see, again, where you are at and what changed!

Wrapping up 31 + Ideas you Can Do in Self-Isolation ...

Let us know if we missed any Ideas 😉

Now I leave it to you to create the perfect self-care date based on your own interests! It would be super cool if you’d share your self-care date experience with us on Instagram by adding #projectg2w  or leave us a message! (You can use the hashtag also for other purposes if you want to share something with us!)

 

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Love from Germany,

 

Carina and Julia

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