Fatigue + Brain Fog at Work: A Practical Toolkit for Getting Through the Day

Fatigue + Brain Fog at Work: A Practical Toolkit for Getting Through the Day

When fatigue and brain fog show up at work, it can feel like you’re constantly behind—working harder for less output.

This toolkit focuses on reducing cognitive load, pacing your energy, and protecting recovery while still meeting key demands.

Protect your ‘thinking energy’

• Do the hardest task first (if mornings are better)

• Use templates and checklists

• Batch emails/messages into set times

• Reduce decisions with defaults

Pace your day

• Work in short blocks with planned breaks

• Schedule a recovery buffer after meetings

• Use a clear stop time

• Plan a lighter day after a heavier one when possible

Ask for adjustments early

• Flexible hours or hybrid working

• Reduced meetings or protected focus time

• Written instructions and clear priorities

• Ergonomic setup and sensory supports

Next step

If you’d like help identifying reasonable adjustments and building a sustainable work routine, OT can support you with a personalised plan.