The reason why your brain feels fried after work is a result of a physical phenomenon called cognitive fatigue, which stems from intense mental exertion and even decision fatigue and prolonged screen time, which results in a literal build up of the neurotransmitter glutamate in your brain's prefrontal cortex.
The excess glutamate that builds up in the brain's prefrontal cortex acts like a metabolic bottleneck, which makes decision making and focusing exhausting.
Things that can cause this fried brain feeling after work include decision fatigue, dips in energy and overload of information.
If you work in an office, your mind can become overloaded with information, such as through meetings, juggling emails and constant digital input, which forces your nervous system to work in overdrive and consume massive amounts of energy.
Even forgetting to eat or drink can result in low blood sugar and dehydration, which deprives your brain of the fuel that it needs to function properly.
And the prefrontal cortex also has a limited capacity for making choices and prioritizing as well as solving problems.
And by the end of the day, it runs out of battery and needs recharging.
To recharge your brain, unplug entirely and step away from screens during your breaks and immediately after work to let your nervous system reset and exercise and take a 15 minute walk, as the exercise helps refresh your tired brain and clears out mental fog.
And keep your blood sugar steady by staying nourished and snack on complex carbohydrates, protein or fruit during the day and clean up your workspace.
Close out any unnecessary tabs, minimize visual clutter and adjust lighting to drastically reduce sensory strain.
Cognitive fatigue is the decline in your mental performance and focus that is caused by sustained, demanding mental activity.
Cognitive fatigue is also described as "brain fog" or even being mentally fried.
The cognitive fatigue is basically the brain's biological signal that the brain is overloaded and requires a break to recharge.
The cognitive fatigue involves several key components, which include.
Prolong mental effort causing an accumulation of your neurotransmitter glutamate in your brain's prefrontal cortex, which is a buildup that reduces cognitive control and limits your ability to process information efficiently.
Indicators and common symptoms of cognitive fatigue include slower processing speeds, difficulty concentrating, forgetfulness and having a reduced ability to regulate emotions, which leads to increased irritability.
The cognitive fatigue can cause tasks that take minutes to take hours, which can result in a dramatic dip in your overall productivity.
When you're experiencing cognitive fatigue, you may notice you have brain fog, task paralysis, impulsive choices and the cognitive fatigue may also be accompanied by unexplained headaches, stomach issues, and disrupted sleep schedules.
A tired brain, often also seeks immediate, easy rewards instead of tackling delayed and longer term goals.
Task paralysis in cognitive fatigue involves procrastination or struggling to complete even simple decisions because everything you're trying to do feels overwhelming.
And the brain fog, can result in rerunning the same sentence, feeling mentally "spent" and zoning out in conversations or tasks.
To manage and overcome cognitive fatigue, take strategic breaks and use restorative practices and short relaxation techniques.
If you're able to, get up and walk around and go outside if possible as going outside can also help clear your mind and make you more focused.
And ensure that you're getting plenty of sleep as quality sleep is essential for clearing your brain toxins and maintaining memory and attention.
And limit multitasking and break large, daunting tasks into smaller and more manageable chunks.