Brain Fog: The Complete Guide For Spoonies

You open your laptop, stare at the screen, and your brain just spins. It feels like you have too many tabs open, everything is lagging, and the page you need will not load. If you live with chronic illness and deal with brain fog, that “buffering” feeling can show up in almost everything you do.

If you have ever described your mind as “foggy,” “cloudy,” or “buffering,” you are not alone. Many spoonies use the term brain fog to describe this frustrating state where thinking, remembering, and focusing all feel harder than they should.

In this guide, we will walk through what brain fog actually is, common symptoms and causes for people with chronic illness, when to talk to a doctor, and simple ways to clear some of that mental cloudiness so you can protect your spoons.

What Is Brain Fog?

Brain fog is not a formal medical diagnosis. It is a common way people describe changes in thinking, memory, and focus. The Cleveland Clinic explains that brain fog is a form of cognitive dysfunction that can include confusion, forgetfulness, trouble concentrating, and mental cloudiness. Harvard Health describes it as a feeling of “slow thinking” or “fuzzy” thinking that can show up with many different conditions.

In other words, brain fog is a group of symptoms, not a single disease. It can show up on its own or alongside chronic illness, hormonal changes, infections, mental health conditions, or side effects from medication.

Symptoms And Associated Conditions

Common Brain Fog Symptoms

People describe this kind of mental cloudiness in lots of different ways, but some common symptoms include:

Forgetfulness or memory slips
Trouble focusing or paying attention
Feeling mentally “slower” than usual
Difficulty finding words
Confusion or feeling “out of it”
Mental cloudiness or “brain cloudiness”
Headaches or a heavy feeling in the head
Tiredness that makes thinking feel harder

The Cleveland Clinic notes that these symptoms can affect work, relationships, and daily tasks. Even simple choices can feel like trying to move while weighed down.

Conditions Linked With Brain Fog

Brain fog can show up with many different health situations. WebMD and other medical sources link these symptoms with:

Chronic illness and chronic pain
Hypothyroidism and other thyroid problems
ADHD and other attention difficulties
Menopause and hormonal changes
Vitamin deficiencies, such as vitamin B12
Long Covid and other infections
Sleep deprivation and insomnia
Depression and anxiety

Medication side effects

For some people, this cloudy thinking lasts a few days after an illness or stressful event. For others, especially those with chronic illness, it can hang around for months or years. As a result, many spoonies talk about “brain fog for years” and look for tools to manage it, not just fix it overnight.

Causes Of Brain Fog

Brain fog usually has more than one cause. Healthline and similar sources group the causes into physical, medical, and lifestyle factors.

Physical Causes Of Brain Fog

Some body-based factors that can add to this mental fuzziness include:

Illness and infections
Hormonal changes, such as menopause or thyroid shifts
Nutritional deficiencies, including low vitamin B12
Dehydration
Poor sleep or broken sleep
Ongoing stress and pain

Medical Conditions Linked To Brain Fog

Certain health conditions can also be linked to brain fog, such as:

Autoimmune diseases
Hypothyroidism
Diabetes
Long Covid
ADHD

Side effects from some medications

The NIH notes that people with Long Covid often report trouble focusing and memory issues as part of their ongoing symptoms.

Lifestyle Triggers

Lifestyle factors can also make brain fog worse, even if there is an underlying medical issue. Common triggers include:

A lot of screen time and constant multitasking
Very little movement or exercise
Highly processed foods and big blood sugar swings
Caffeine withdrawal
Irregular meals or not eating enough
High stress with very little rest

This does not mean any of this is “your fault.” Instead, it means there are a few areas you and your healthcare team can gently test to see what helps.

How To Diagnose Brain Fog

There is no single “brain fog test.” The Cleveland Clinic explains that doctors usually diagnose this problem by listening to your symptoms, ruling out other conditions, and sometimes ordering blood tests or scans to check for underlying causes.

When To See A Doctor

It is important to talk to a doctor if:

Brain fog is ongoing or getting worse
You struggle to do daily tasks you used to manage
You have other symptoms, such as strong headaches, weakness, or changes in speech
You have risk factors for dementia or other brain conditions

Mayo Clinic notes that memory problems and confusion can sometimes be early signs of more serious issues, so it is always better to get checked, especially if something feels “off” or different from your usual level of fog.

If you can, bring notes to your appointment. A simple symptom tracker that records when your brain feels cloudy, what you were doing, and any other symptoms can help your doctor see patterns.

How To Support Your Brain And Ease Brain Fog

We all wish there were a magic “delete brain fog” button. In reality, most evidence-based strategies focus on gently improving the things that affect how your brain works, such as sleep, food, movement, and stress. Harvard Health and WebMD highlight several practical steps, which we will walk through below.

Support Your Brain With Basics

Some simple but powerful foundations include:

Sleep hygiene: Aim for a regular sleep schedule, a dark and quiet bedroom, and a calming wind-down routine.

Hydration: Even mild dehydration can make your thinking feel more cloudy, so sip water regularly.

Balanced meals: Include protein, healthy fats, and fibre to support steady energy instead of sugar spikes and crashes.

Gentle movement: Light exercise, like walking or stretching, can improve blood flow to the brain and support mood.

Stress management: Practices like breathing exercises, mindfulness, or short breaks during the day can reduce mental overload.

Address Underlying Conditions

If your brain fog is linked to a specific condition, treating that root cause is key. WebMD and NIH resources suggest:

Checking for vitamin deficiencies, especially vitamin B12
Testing thyroid function if hypothyroidism is suspected
Reviewing medications with your doctor to see if side effects include mental fog
Managing chronic illnesses, such as autoimmune conditions or diabetes, as well as possible

Sometimes small changes, like adjusting the timing of a medication or adding a supplement under medical guidance, can make a real difference.

Supplements And Brain Fog

Research on supplements is still growing. Some studies suggest that B vitamins and Omega-3 fatty acids may support brain health. However, the NIH stresses that you should always talk to a doctor before starting new supplements, especially if you have chronic illness or take other medications.

Think of supplements as one small tool in a bigger toolbox, not something that fixes everything on its own.

The Spoonie Scoop

For me, brain fog shows up as losing words mid-sentence and forgetting what I walked into a room for. I have had days where I could not follow a simple recipe because the steps would not stay in my head. What helps is planning my most mentally demanding tasks for my clearest time of day and giving myself permission to stop when the fog rolls in. I used to push through and then crash. Now I try to stop earlier, even if that means some things wait until tomorrow.

AMANDA (Co - Founder)

In my early twenties, it could take me hours to do something other people finished in thirty minutes. Focusing felt like trying to think through a haze. I was never fully awake, even after coffee. It was like my brain was always half asleep. The sicker I got, the worse and more constant the brain fog became. So I became a master of my Notes app and filled notebook after notebook just to keep track of basic things. I also started planning my work day using what I call ‘focus blocks’ based on the ideas in Manage Your Day-To-Day. I group tasks by how much focus they need and match them to the time of day when my brain is usually clearest. For me, that clear window is the middle of the day, so I do the heavy thinking then. Mornings and late nights are more hazy, so I keep those for lighter admin or creative tasks that do not overstimulate my brain. That way I can still get things done without pushing myself into a full crash.

Michelle (Co - Founder)

Real Talk

Let us be honest. Brain fog is not just about being a bit forgetful. It can change how you see yourself. When you cannot trust your memory or your focus, it is easy to feel “stupid,” broken, or behind everyone else.

Sometimes you read the same message three times and still do not take it in. On other days, simple words vanish in the middle of a sentence. You can lose track of what you were doing and then feel angry at yourself for “messing up again.”

On top of that, other people often do not see it. From the outside, you might look fine. Inside, your brain feels like an old computer that keeps freezing. That mismatch can be lonely and painful.

Here is the truth. Brain fog is a symptom, not a moral failure. It is your body and brain trying to cope with illness, stress, or overload. Needing notes, alarms, or extra time is not laziness. It is a smart way of adapting.

You have full permission to:

Write everything down
Ask people to repeat things
Take breaks in the middle of tasks
Say “I cannot hold that in my head right now”
Choose slower, simpler systems that your brain can handle

You deserve tools and support that fit the brain you have today, not the brain you wish you still had.

Brain fog may still show up. Some days will be rough. That does not mean you are failing. It means you are living with a hard thing and doing your best with the spoons you have.

FAQ

FAQs About Brain Fog

What is brain fog?

Brain fog is a non-medical term people use to describe changes in thinking, memory, and focus. The Cleveland Clinic and Harvard Health explain that it is a form of cognitive dysfunction that can include forgetfulness, confusion, trouble concentrating, and mental cloudiness. It is a symptom group, not a disease on its own, and it often shows up alongside chronic illness, hormonal changes, infections, or medication side effects.

Will brain fog go away?

Sometimes brain fog improves once the trigger is treated, such as recovering from an infection, improving sleep, or correcting a vitamin deficiency. In other cases, especially with long term chronic illness, brain fog may come and go in waves. Working with your doctor to identify causes and gently adjusting sleep, stress, nutrition, and medication can often reduce how strong or how frequent it feels, even if it does not disappear completely.

Can brain fog be cured?

There is no single cure for brain fog because it has many possible causes. For some spoonies, treating a thyroid issue, addressing vitamin B12 deficiency, or changing a medication can make a big difference. For others, especially with conditions like autoimmune disease or Long Covid, the focus is more on management and support than a total cure.

How do you get rid of brain fog?

You probably cannot clear brain fog instantly, but you can often reduce it over time. Medical sources like Harvard Health and WebMD suggest:

Improving sleep hygiene and protecting your rest

Staying hydrated throughout the day

Eating balanced meals with protein, healthy fats, and fibre

Adding gentle movement, as tolerated

Managing stress with small, realistic tools

Treating underlying issues, such as vitamin B12 deficiency or thyroid problems, with your doctor’s help

Think of it as building a brain-friendly routine rather than chasing a quick fix.

How to clear brain fog or stop it from getting worse?

To clear brain fog or stop it from growing, it helps to:

Notice your patterns: track when your thinking is most cloudy and what seems to trigger it
Pace your mental tasks: schedule the most demanding things for your clearest time of day
Reduce overload: limit multitasking, constant notifications, and endless scrolling
Use external supports: lists, reminders, timers, and simple routines so your brain carries less load
For many chronic illness warriors, “stopping brain fog” looks like reducing the intensity and frequency, not removing it completely.

Can brain fog cause headaches or dizziness?

Brain fog often appears alongside headaches or dizziness, especially in conditions like migraine, POTS, or Long Covid. While this symptom does not directly “cause” those problems, the same underlying condition can cause all three. If headaches or dizziness are new, strong, or changing, the Cleveland Clinic and Mayo Clinic both recommend seeing a doctor to rule out other issues.

Is brain fog dangerous or a sign of dementia?

Brain fog on its own does not automatically mean dementia. However, ongoing memory problems, confusion, or changes in thinking that affect your daily life should always be checked. Mayo Clinic notes that a healthcare professional can help tell the difference between common brain fog linked to things like fatigue or vitamin deficiency and more serious conditions such as dementia or other brain problems.

Which foods or deficiencies are linked to brain fog?

Nutrition can influence brain fog. Medical sources, including the NIH and WebMD, highlight:

Vitamin B12 deficiency
Low iron or other nutrient deficiencies
Diets high in ultra processed foods and sugar
Irregular eating patterns that cause blood sugar swings

For spoonies, this might mean working with a doctor or dietitian to test for deficiencies, adjust supplements safely, and build meals that support steadier energy. Always check with your healthcare team before starting new supplements, especially if you take other medications or live with complex chronic illness.