Can’t choose what to do next? Here’s why (and how to fix it).

Decision Fatigue: Why You’re So Tired (and What to Do About It)

Have you ever stared at the fridge, completely overwhelmed by the simple question: “What’s for dinner?” Or scrolled through Netflix for half an hour, only to give up and watch nothing at all?

That’s decision fatigue—and for ADHD brains, it’s a daily energy drain.

 Every choice you make—big or small—uses mental energy.

For ADHD adults, who are already juggling distractions, emotional regulation, and executive function challenges, even small decisions can feel huge.
By midday, your “decision battery” is already running on low.

And when that happens, you might:
•    Procrastinate on simple tasks.
•    Feel irritable or shut down.
•    Make impulsive choices just to get it over with.

1. Automate Where You Can
Create “defaults” for everyday tasks.
Example: Same breakfast every weekday. A weekly outfit rotation. Pre-planned lunch options.
The fewer choices, the freer your brain feels.

2. Limit Your Options
Too many choices = paralysis.
Try “this or that” thinking instead of “choose anything.”
Example: Two dinner options max. Two errands to tackle today.

3. Use Decision Windows
Make important decisions when you’re rested, not when you’re already tired or overstimulated.
If it can wait—let it.

4. Externalise Choices
Don’t keep every decision in your head. Write things down, use sticky notes, or create visual reminders to unload your working memory.

5. Build Routines That Remove Guesswork
Routines don’t have to be boring—they’re a gift to your ADHD brain. They free up mental space so you can focus on what actually matters.

Decision fatigue doesn’t mean you’re lazy or incapable. It’s your brain asking for less chaos and more structure.
Simplify your world, and you’ll reclaim the energy you’ve been spending just trying to decide.