2. Make Important Decisions Early
Since our cognitive resources are at their peak in the morning, it’s wise to tackle critical decisions early in the day. This is especially true for tasks involving logic, strategy, or emotional nuance. Reserve the late afternoon for lower-stakes or more mechanical tasks.
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3. Limit Daily Decision Volume
This can involve setting boundaries (e.g., only checking emails at certain times), using decision frameworks (like pros/cons lists or the Eisenhower matrix), and delegating decisions when appropriate. The fewer choices you need to make, the more mental clarity you preserve.
4. Create Default Options
Defaults reduce the cognitive load of making decisions. For example:
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Have go-to meals for weekdays.
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Set up automatic bill payments.
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Use recurring calendar blocks for regular tasks.
Even small defaults — like always choosing a certain route to work — can have a surprisingly strong cumulative effect.
5. Prioritize Sleep and Nutrition
Lack of sleep severely impairs executive function, making decision fatigue worse. Similarly, poor nutrition (especially skipping meals or overconsuming sugar) can lead to blood sugar crashes, increasing impulsivity and irritability.
Some studies suggest that glucose plays a role in self-control and decision-making. While the idea of “ego depletion” being directly tied to glucose has been contested in recent years, staying physically nourished remains essential.
