Understand and outsmart your ADHD brain fog

Have you ever been mid-sentence, and suddenly, the word you were just about to say vanishes from your brain, leaving you frozen, mouth open, wondering what just happened? 🙃 If you’ve experienced this, I feel you. My clients are so patient when this happens to me during our coaching sessions (seriously, you guys are the best!).

If you can relate, I’m sorry you’ve met the all-too-familiar companion we call brain fog— or as I like to call it, Foggy Fred. While often misunderstood and underestimated, brain fog is one of the most frustrating symptoms of chronic conditions like ADHD.

What is ADHD brain fog?

Let’s get real: Brain fog feels like suddenly having access to only half your brain while the other half has checked out for vacation. It’s that fuzzy, heavy feeling where your thoughts seem scattered, your focus is missing, and words slip away as you’re trying to speak them.

To me, brain fog feels like a backpack with a hole in the bottom. Things keep falling out, but I don’t realize what’s missing until I need it. If you’ve ever caught yourself saying, “Wait, what was I just doing?” or losing your train of thought mid-conversation, you know what I’m talking about.

For many of us ADHDers, brain fog often shows up when we’re stressed, sick, or even just tired. And it's not just limited to ADHD; other conditions like anxiety, depression, and chronic illnesses (hello, long COVID!) can also trigger Foggy Fred’s appearance. It’s like your brain works twice as hard to do half the job. 😵‍💫

Here’s an important thing to understand: ADHD is chronic. It’s not just a once-in-a-while thing—it’s part of how our brains function day in and day out. And this chronic nature is what makes brain fog such a frequent visitor in our lives.

How to practice pacing to minimize brain fog

If you’re anything like me, the word "pacing" feels like a four-letter word for ADHDers. We tend to go all in—fast and furious—and when we can’t finish something quickly, it’s tempting to give up or forget about it altogether. 🙃 But pacing is crucial to keep the fog from moving into your mental space rent-free.

Here’s why: Brain fog creeps in when we overwork our minds, even if we don’t realize it in the moment. It’s not always obvious because brain fog doesn’t wave a red flag when it’s about to hit—it just shows up like an unwelcome guest at a party. But by learning to pace ourselves, we can help minimize its impact.

Here are some simple ways to practice pacing:

• ⚡Work in short bursts: If your focus only lasts 15 minutes, that’s totally fine! Try the Pomodoro Technique, where you work for short periods (e.g., 15-25 minutes) followed by a break. Set a timer, work for that period, then actually take a break—even if you feel like you don’t need one.
• 🕶️ Plan your breaks: Schedule rest time into your day, even when you don’t feel mentally exhausted yet. Trust me, you’ll thank yourself later when deadlines start piling up and you aren’t scrambling with a fried brain.
• 🚧 Set limits for your responsibilities: As ADHDers, we dream big—but we also tend to say "yes" to too many things. To prevent overwhelm:
  • Let each of your kids pick one extracurricular activity instead of over-committing.
  • Narrow your own commitments: serve in one ministry at church, focus on one service project, or stick with one hobby at a time.
• 📈 Use a system to track tasks: You don’t need to remember everything! Use a to-do list or app (like Notion or Sunsama) to organize your tasks. This will help you prioritize and delegate tasks, avoiding the trap of trying to do everything at once.
• ⛔ Learn to say no (to yourself, too!): Recognize that you can’t do it all. What can you delegate, outsource, or just let go of? My housework and yard work are often the first things I’m okay with not doing perfectly—or at all. 🙌
• 📝 Journal your patterns: After a foggy day, reflect on what might have triggered it:
  • How much pressure were you under?
  • How many responsibilities were on your plate?
  • Were you asking your brain for sustained mental effort without giving it time to rest?

This helps you track what leads to brain fog and adjust your activities or workload to prevent it from happening again.

• 📆 Routines are your friend: Having a consistent routine takes some pressure off your brain when it’s in foggy mode. Whether it’s your morning routine, how you prep for bed, or how you organize your workspace, systems and routines create a predictable rhythm you can fall back on when you’re feeling mentally foggy.
  • Remember: The routine is the accomplishment, not necessarily what you complete each day. Simply sticking to the structure you’ve created is the win. 💪
• ✨ Consider ADHD Coaching: If you’re struggling to implement pacing on your own, consider working with an ADHD coach. A coach can provide personalized strategies and accountability to help you create sustainable habits that keep brain fog at bay.

Building systems to outsmart Foggy Fred

When brain fog rolls in, it’s time to bring in the big guns: systems. Think of systems as your backup brain—or as I like to call it, a “second brain.” When Foggy Fred shows up and your thoughts feel scattered, your second brain is there to keep everything in order.

Here’s how to build systems that support you when Foggy Fred strikes:

• ✍🏻 Write everything down (right away!): Get used to offloading your thoughts immediately. Whether it’s a random idea or a task, don’t trust your brain to remember it. Use a tool like Notion, Sunsama, or even a simple notebook to capture thoughts and to-dos as they come.
• 🧠 Create a brain dump system: Have a place where you can regularly dump all the swirling thoughts, tasks, and ideas in your head. Set aside time at least once a day to transfer those thoughts into a system you can easily access and sort through later.
  • Check out our post on time management for tips on brain dumps that help with focus.
• 📃 Use a rolling to-do list: Instead of seeing your to-do list as something to finish (which can be overwhelming!), think of it as a rolling list of tasks to work on when time allows. It’s not about finishing everything; it’s about doing what you can, when you can.
  • Pro tip: Focus on the top 3 priorities for each day instead of a never-ending list.
• ⚙️ Organize your second brain: Tools like XTiles or Notion allow you to categorize and store your thoughts in a way that makes sense to you. This way, when brain fog sets in, you can lean on this system to help guide you through what needs to be done without having to rely on memory. Create sections for:
  • 🧾 Daily to-dos
  • 📚 Ongoing projects
  • 💻 Appointments/meetings
  • ⌛Important dates and deadlines
• 📲 Automate where you can: Save your brainpower by using tools like ChatGPT to help you set reminders, organize tasks, or create simple workflows that can handle repetitive tasks for you. Think of it as outsourcing some of the mental load so your brain doesn’t have to carry everything.
• 🪄 Reframe your relationship with lists: Lists aren’t about finishing everything today. Instead, think of them as tools for managing thoughts and tasks over time. Focus on doing a few things well rather than trying to knock out the entire list in one day. The list is your guide, not your master.
• 🗂️ ADHD Coaching for Systems: A coach can help you create personalized systems that work for your brain and lifestyle. Whether it’s organizing tasks or automating reminders, coaching can give you the accountability you need to build a second brain you can rely on when Foggy Fred shows up.

Co-morbidities and brain fog

Brain fog doesn’t usually come alone. For many people with ADHD, brain fog is compounded by other co-morbid conditions—basically, additional diagnoses that like to tag along for the ride.

Here are a few common co-morbidities that can make Foggy Fred more likely to show up:

• 🫠 Anxiety and Depression: These mental health conditions often go hand in hand with ADHD, and both can increase the frequency and intensity of brain fog. Anxiety can make your brain race, while depression can slow everything down, leaving you feeling stuck in a mental fog.
• 🤒 Chronic Illnesses: Conditions like fibromyalgia, multiple sclerosis, Ehler’s-Danlos syndrome, and even long COVID can all cause brain fog as a symptom. If you’re dealing with chronic pain or fatigue, your brain is probably working overtime to manage those things—leading to less mental energy for focus and clarity.
• 💤 Sleep Issues: ADHD and sleep problems are besties, and when your sleep is poor, brain fog is often right behind. Whether it’s insomnia, restless sleep, or waking up a million times a night, not getting enough rest sets the stage for Foggy Fred to swoop in the next day.

Fighting the fog of ADHD

Let’s face it—brain fog happens, and sometimes, it can feel like it just won’t leave. Here’s what to keep in mind: pacing is about consistency, not doing it all at once. Set up systems that take the mental load off—whether it’s a notebook or an app, externalizing tasks can be a lifesaver on foggy days. And remember, it’s okay to have off days; just showing up and sticking to your routines is a win in itself. You’re doing great, so give yourself credit and let your systems support you when Foggy Fred drops by.

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Other Resources

If this resonates with you, don’t stop here! Check out more of our content to keep building strategies for thriving with ADHD:

• Check out Shimmer’s Modern ADHD Guide for further understanding of your ADHD brain!
• Read 10 Strategies for Sustainable ADHD Motivation for tips on how to stay motivated during brain fog.
• Finally, see if Journaling for ADHD: What Is It Good For? can help ease your mental load both during and outside of the mental fog.

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