*Image taken from Alicia Salinas

Lately, I’ve noticed that I don’t bounce back as easily as I did in my 20s (I’m 33 now). Whether it’s hormonal shifts, stress, or just lifestyle misalignments, I’ve been more prone to brain fog and mental fatigue—especially when I’m pushing myself to learn something new and difficult such as trading the stock market (but happy to say that I’m now a full-time profitable trader)! If you’ve ever felt like your brain is stuck in first gear when you need it to be in overdrive, you’re not alone.

I’ve had to figure out how to keep my mind sharp while learning things with a steep learning curve (like options trading or business growth strategies). It’s been humbling, but also eye-opening. Here’s what I’ve learned—from personal experience—about managing brain fog and staying mentally resilient when life gets demanding.

Understand the Root Causes of Brain Fog

Brain fog isn’t just “all in your head”—it’s your body’s way of signaling that something’s off. For me, it shows up when I’m stressed, not eating right, or pushing myself too hard without proper recovery.

Some common culprits I’ve identified:

🧠 Stress overload: Deadlines, self-imposed pressure, or external expectations.

💡 Hormonal shifts: These sneak up on me during certain times of the month or when my routines are off.

🍔 Lifestyle misalignments: Poor sleep, bad eating habits, not drinking enough water, and lack of movement all make brain fog worse.

🤯 Mental overstimulation: Trying to cram too much in without breaks leaves me feeling mentally drained.

Understanding what’s triggering your brain fog is step one. For me, journaling has been helpful in tracking patterns and pinpointing my triggers.

Daily Practices That Combat Brain Fog

Here are the tangible habits that have made the biggest difference for me:

🧘 Meditate Daily: Even 5 minutes of mindfulness helps clear mental clutter and lowers my stress levels (I usually opt for 20 minutes). It’s my go-to reset button when my brain feels foggy.

💤 Take Power Naps: A quick 20-minute nap (set a timer!) is magical. It restores my energy without leaving me groggy. When I don’t have time for a nap, even closing my eyes for five minutes helps.

💧 Hydrate, Hydrate, Hydrate: Dehydration is a silent culprit. I keep a water bottle with me at all times and aim for at least 8 cups a day. Adding a splash of lemon or flavored electrolytes keeps things interesting.

🏃‍♀️ Move Your Body: A quick walk, stretching, yoga session, or pilates gets my blood moving and clears mental cobwebs. I’ve noticed my focus improves even after 10 minutes of movement.

🥗 Eat Brain-Fueling Foods: I try my best to avoid sugar spikes and stick to healthy fats (avocados, nuts), lean proteins, and leafy greens when brain fog hits. When I snack, I reach for things like almonds or dark chocolate. Definitely no Hot Cheetos :’)

🌙 Get Enough Sleep: This one’s non-negotiable. I aim for 7-8 hours a night and keep a consistent bedtime. Try not to scroll before bed!

🌞 Sunshine & Fresh Air: Natural light and fresh air do wonders for resetting my energy and mood. I make it a point to step outside daily, even for just 10 minutes. If you didn’t know, I have 2 pup clients that I walk Mon-Thurs! It’s been the best thing in keeping me accountable in going outside.

Strategies for Steep Learning Curves

When you’re tackling something new and challenging, staying mentally sharp becomes even more important. Here’s how I manage it:

⏸️ Take Intentional Breaks: During long study or work sessions, I use the Pomodoro Technique (25 minutes focused work, 5 minutes break). For breaks, I avoid screens and do something physical like stretching or tidying up.

🗂️ Chunk the Work: Breaking the learnings or task into smaller, manageable pieces helps me avoid feeling overwhelmed. I set mini-goals for each session, which makes progress feel attainable.

🎉 Celebrate Small Wins: Learning something hard can feel utterly endless, but I’ve learned to celebrate even small milestones—like mastering one concept or finishing a chapter. I’m really proud of myself for becoming a profitable trader my first year in! :’)

🚫 Limit Multitasking: Switching between tasks splits focus and leads to mental fatigue. I’m finally admitting that I’m sharper when I give my full attention to one task at a time.

⏰ Prioritize Deep Work: I schedule my hardest tasks for when I’m naturally most alert (mornings for me) and protect that time from distractions.

The Mindset Shift That Helps Me Keep Going

This is the most important part: give yourself grace. When you’re pushing yourself to learn something difficult, it’s easy to get frustrated if progress feels slow. But I’ve learned that beating myself up only makes brain fog worse. Instead, I remind myself that the process is part of the journey—and every little step forward counts.

It was a hard lesson, but I’ve learned that it’s okay to step back and rest when your body or mind needs it. Learning isn’t about perfection; it’s about persistence. Meet yourself where you’re currently at, then keep going. You’ll thank yourself for it.

Tangible Action Plan

If you’re battling brain fog while trying to learn something challenging, here’s a quick plan to get you back on track:

📝 Identify your triggers: Journal or reflect on what’s causing your mental fatigue.

💪 Incorporate daily habits: Add at least two brain-fog-fighting habits to your routine this week (e.g., drink more water, sleep between 9-10pm every night).

🧩 Structure your learning: Use techniques like the Pomodoro method or break tasks into chunks to keep your focus sharp.

🎯 Celebrate your wins: No matter how small, acknowledge progress and keep moving forward.

Final Thoughts

If you’ve been feeling stuck in brain fog or struggling to stay mentally sharp, you’re not alone. Learning something with a steep curve can feel daunting, but with the right habits and mindset, you will eventually land on the other side. I’m right there with you—working on aligning my lifestyle and staying resilient in the face of challenges. We’ve got this 🪽

What’s one habit you’ll try this week to stay sharp? I’d love to hear your thoughts in the comments!

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xx,

Sunny