Ever find yourself thinking, What was I going to say? or I can’t seem to get anything done? You’re not alone. Stress can take a toll on your brain, making it harder to concentrate, remember things and stay productive. But why does this happen—and what can you do about it?
How stress impacts your brain
When you’re stressed, your brain works harder to manage worry, fear and anxiety. This can affect important functions like attention, concentration, memory and decision-making. You might feel distracted, forgetful or mentally “foggy.”
Stress also affects emotions and behavior. You may find yourself losing patience, feeling irritable, or struggling to control eating and drinking habits. Even if you’re not actively thinking about a stressful situation, it can still impact your brain—like a phone app running in the background, draining battery life.
Sleep disruption is another common issue. Stress can make it difficult to fall asleep, stay asleep or get quality rest. Poor sleep can slow thinking, make it harder to focus and affect mood. It may also lead to poor decision-making, such as unhealthy food choices or difficulty managing emotions.
Tips to improve focus and mental clarity
Want to help your brain function better during stressful times? Try these simple strategies:
1. Write things down
Your brain is already busy processing stress, so lighten its load. Keep a to-do list, set reminders and jot down tasks as soon as you think of them.
2. Give yourself extra time
Stress can slow productivity. Allow more time than usual for work tasks, school assignments or household chores. Break big projects into smaller steps to make them more manageable.
3. Double-check your work
Mistakes are more common when you’re stressed. Proofread emails, verify numbers and review important tasks before moving on.
4. Focus on one thing at a time
Multitasking makes your brain switch back and forth, which drains mental energy. Instead, complete one task before moving on to the next.
5. Reduce distractions
Background noise and interruptions make it harder to concentrate. If possible, turn off your phone’s ringer, work in a quiet space or tackle simple tasks when distractions can’t be avoided.
6. Take short breaks
If you feel overwhelmed or unfocused, pause for a few minutes. Stretch, take deep breaths or step outside. Avoid checking the news or social media during breaks—your brain needs a real reset.
7. Turn off notifications
Constant alerts force your brain to shift focus repeatedly. Disable unnecessary notifications and schedule set times to check emails, messages and social media.
8. Schedule worry time
Set aside a specific time each day to process worries—maybe 30 minutes in the afternoon. If stressful thoughts arise outside of that time, jot them down and revisit them later. Also, limit news consumption to avoid information overload.
9. Prioritize healthy habits
What’s good for your body is good for your brain. Stay active, eat balanced meals and practice relaxation techniques like deep breathing or meditation. Stick to a consistent sleep routine and avoid screens before bed.
10. Be kind to yourself
You’re juggling a lot—give yourself grace. Expect that you might forget things or make mistakes. Keep your to-do list simple and focus on what matters most.
When to seek help
If stress feels overwhelming or loved ones express concern about your well-being, consider reaching out for support.
Recommended reading
- 8 Ways to Lean Into Comfort and Cope With Anxiety
- Functional Freeze Mode: What It Is and How to Break Free
- Urgency Culture: Feeling Like You Need to Do Everything Right Away
Content in this article was updated on March 17, 2025.
