The ABCDE of Reversing Your Brain Fog

You’re not alone, but I feel for you. It’s a lonely, frustrating place to be.

1. What is Brain Fog?

Did you know there is no official medical diagnosis for one of the most common complaints adults have in their 30s and 40s?

There is no ICD10 code for brain fog. That’s not a bad thing but it’s a big disconnect.

In clinical terms, it refers to:

• Difficulty concentrating.
• Slowed thinking.
• Reduced mental clarity.
• Short-term memory problems.
• Word-finding difficulty.
• Feeling mentally “cloudy” or “out of it.”

Think of brain fog like too many apps open on your phone.

Online, there are Facebook groups and Reddit groups dedicated to this topic with 100s of thousands of members.

2. Who Does Brain Fog Affect?

When I see brain fog in someone in their 20s or 70s, there’s usually an underlying medical problem. For example, it might be multiple myeloma in someone older or hypothyroidism in someone younger.

But most adults with brain fog fall in the following categories:

• Busy adults in their 30s to 50s.
• People juggling work, family, stress.
• Anyone trying to “power through” exhaustion.
• People eating on the go or skipping meals.
• High-functioning adults who expect high brain performance.

The False Beliefs My Patients Have:

• “I’m just lazy. I need to work harder.”
• “I’m disorganized and if I tried harder I’d get on top of things.”
• “My eating habits suck. Nothing will change until I eat better.”
• “I’m sure it’s a vitamin or mineral thing. If I can just get the right test, I’d figure this out.”
• “If I just had the right doctor or specialist, we’d get to the bottom of it.”
• “I’m really afraid this is some kind of cancer.”

3. Why Does Brain Fog Happen?

Your brain needs energy, rest, and consistency. That’s the recipe for your brain to work as intended.

Having worked with a lot of patients with brain fog, this is when it usually shows up:

• Sleep is too short or interrupted.
• Blood sugar swings too wildly.
• Stress is on all day.
• Sitting a lot and barely moving.
• You rush or skip meals.
• Your food is high-calorie, not high-nutrient.

The brain areas that handle focus and memory are the first to slow down when you have such a lifestyle.

Brain fog often starts with too many thoughts running at once. Slowing this down is one of the most important first steps.

Worry, rumination, and mental chatter will drain any focus you have.

4. Habits That Compensate for Brain Fog

Patients can get really down on themselves when they experience brain fog long enough. They will blame themselves, which leads to compensatory behaviors:

• Adding more caffeine instead of sleep.
• Skipping meals to avoid crashes.
• Eating more refined carbs & snacks.
• Avoiding exercise because it wipes you out.
• Trying to multitask more to get more work done.
• Doom-scrolling to turn off your mind.

I can see how these might be considered “poor habits.” But they aren’t.

These are what we call compensatory mechanisms. Just like when you put more pressure on your good right foot when you’re dealing with a broken left foot.

5. Reversing Brain Fog – ABCDE

• Step 1: Admit that you didn’t get here overnight.
• Step 2: Acknowledge any self-blame that’s harmful to progress.
• Step 3: Build a new daily structure that helps you recover.

This is my ABCDE approach to reversing brain fog. I’d suggest working with your physician or health coach closely. It can take a few months to get there.

• A – Attention Reset
  • 3 minutes of quiet breathing, no phone.
  • Write down everything cluttering your mind, then close the notebook.
  • Focus on one-thought-at-a-time. Be intentional.
  • Time-blocking for complex tasks.
• B – Blood Sugar Balance
  • Eat every 3–4 hours. No meal skipping.
  • Include fiber & lean protein at each meal.
  • Avoid “coffee-only” mornings.
  • Choose nuts & fruits over chips & sweets.
• C – Circadian Rhythm
  • Consistent bedtime, most nights.
  • Morning outdoor light exposure.
  • Start your evening wind–down routine 2 hours earlier.
• D – Daily Movement
  • Short walks after meals.
  • Stand up every 60–90 minutes. Set a gentle alarm.
  • Stretch and focus on your muscles, while cleaning out your thoughts.
• E – Emotional Load
  • Name what’s bothering you instead of burying it subconsciously.
  • Talk it out, write it out. Slow down enough to notice it.
  • Put less pressure on yourself. This is self-love.

My Thoughts on Brain Fog

A lot of my patients take brain fog personally.

It’s more of a signal of overload than anything you’re doing wrong. And it’s not a reflection of you as a person.

1. Clear out the brain noise.
2. Support your physical body with a solid routine.

Disclaimer:

Dr. Mohammad Ashori is a U.S.-trained family medicine physician turned health coach. The content shared here is for education and general guidance only. It is not personal medical advice, diagnosis, or treatment, and it does not create a doctor–patient relationship. Humans are complicated and context matters. Always talk with your own healthcare team before making medical decisions, changing medications, or ignoring symptoms. This information is to help you add more depth to those conversations.