Brain Fog at Work: 3 Common Habits That Make It Worse and What to Do Instead
By Nidhi Gupta, MD
Many employees describe the same feeling at work: mental fog. They feel tired, distracted, and unable to focus, even after a full night’s sleep. Often the first solution people reach for is coffee! But the real problem is usually something else: our daily habits with technology, sleep, and distractions. In my work as a physician and digital wellness researcher, I see three common habits that quietly contribute to brain fog at work and elsewhere.
1. Poor Sleep (Often Caused by Late-Night Screen Use)
One of the biggest drivers of brain fog is poor sleep. And smartphones are often part of the problem.
Many people scroll through social media, emails, or news in bed. This keeps the brain alert when it should be winding down. Blue light from the screens also suppresses melatonin, the hormone that signals the body it is time to sleep. According to the National Sleep Foundation, Americans report feeling sleepy about three days per week, and many say it affects their mood, concentration, and productivity.
When sleep is disrupted, brain fog follows: slower thinking, poor memory, and reduced focus.
What helps:
- Keep phones out of the bedroom.
- Use a traditional alarm clock instead of your phone.
- Avoid screens for the first 30–45 minutes after waking.
2. Endless Scrolling and “Ultra-Processed Media”
We often hear about ultra-processed foods. But we also consume something similar for our attention: ultra-processed media. Short videos, endless feeds, and rapid content deliver constant dopamine hits, the brain’s reward signal. Over time, this fast stimulation raises the brain’s threshold for pleasure. As a result, slower tasks, such as reading reports, analyzing data, or writing emails, begin to feel unusually difficult (boring). In my book, Calm the Noise, I describe how these constant digital rewards can train the brain to crave novelty and distraction.
What helps:
- Limit short-form video and endless scrolling.
- Schedule intentional breaks from social media.
- Replace some screen time with offline activities like walking or conversation.
3. Workplace distractions
Another major cause of brain fog is workplace distraction. A Udemy workplace study found that 70% of employees report feeling distracted at work, with emails and texts as the main culprits. Research also shows that after a distraction, it can take 19–25 minutes to regain full focus.
Yet the average person checks their phone nearly 200 times per day. Frequent interruptions fragment attention and leave people feeling mentally drained.
What helps:
- Turn off nonessential notifications.
- Keep phones out of reach during focused work.
- Check messages at set times instead of constantly.