Decision Fatigue Is Real: Here’s How to Combat It at Work and Beyond

Have you ever spent an entire afternoon debating what to eat for dinner, only to grab the quickest (and often least satisfying) option because you just couldn’t handle making one more decision? Or caught yourself feeling unreasonably frustrated over a simple choice, like what to wear to work? If this sounds familiar, you might have been experiencing decision fatigue.

For many of us, the sheer number of decisions we make daily can become overwhelming. Women, in particular, often find themselves balancing professional responsibilities, household management, caregiving, and even societal expectations—all of which contribute to mental exhaustion.

In this article, we’ll break down the “decision fatigue” meaning, explore common signs, examine why it disproportionately affects women, and offer practical advice for avoiding this sneaky source of burnout.

First things first: What is decision fatigue?

Let’s start with the “decision fatigue” definition: It’s the deterioration of decision-making quality after a long session of decision-making. It occurs when your brain simply gets too worn out to weigh the pros and cons effectively.

Decision-making fatigue isn’t just about being tired. This is a level of mental exhaustion that impacts your ability to make sound choices. It’s like running a marathon with your mind: Every decision chips away at your mental stamina, leaving you vulnerable to poor choices, impulsive behavior, or just plain avoidance by the end of the day. 

Psychologist Roy Baumeister, who first coined the term, explains that our mental energy is finite, and when it runs out, our judgment falters.

Sound familiar? Now imagine this playing out for teachers managing classrooms, parents juggling schedules, or women trying to balance demanding workdays with their roles at home. The effects are far-reaching and deeply personal.

Decision-making fatigue hits women harder

The results of research on burnout have long indicated a gender bias: Women suffer more from burnout and report higher levels of stress than men. In recent years, research has been even more specific, pointing out the details of the relationship between high stress in women and work, motherhood, and earning lower salaries than men.

As women, we're often drowning in decision fatigue. From managing children’s schedules to handling household finances and excelling at work, women are expected to wear multiple hats. There's a constant societal pressure to do it all without dropping the ball. 

We deal with a huge mental load that's like an invisible ongoing task of keeping life running smoothly. Recognizing this imbalance it’s necessary for change. Advocacy for equitable division of labor and workplace policies that promote gender equality can help alleviate some of the pressure.

How to recognize decision fatigue symptoms

Ever feel like even the smallest decisions—like choosing between two brands of coffee or whether to start a task now or later—feel impossible? That’s a telltale sign of decision fatigue. It sneaks up on you, often disguised as general tiredness or frustration, and can manifest in various ways:

• Mental fog: You feel overwhelmed as if your brain is swimming through molasses when trying to decide.

• Avoidance: You put off decisions altogether or ask someone else to decide for you.

• Impulsivity: You choose the easiest, most convenient option instead of what’s best.

• Burnout-like symptoms: Decision-making fatigue can feel similar to emotional exhaustion, especially if paired with chronic stress.

For women who are often juggling multiple responsibilities, these symptoms can hit harder and more frequently. 

Decision fatigue examples: How it shows up in everyday life

Now that you know how to define decision fatigue and spot its symptoms, let's explore how this issue can show up in your day-to-day life. Decision fatigue doesn’t look the same for everyone, but it creeps into our daily routines in ways we might not immediately recognize.  

Decision fatigue at work

Do you feel drained after a day of back-to-back meetings or endless emails requiring your input? Workplaces are a hotbed for decision fatigue. 

Educators, for example, make thousands of decisions daily—everything from how to respond to a misbehaving student to how to structure a lesson. This constant mental juggling is why “teacher decision fatigue” has become a well-known term in education circles. But it’s not just teachers. Being the go-to person for decision-making at work can go from feeling empowering to exhausting when it leaves no room for rest.

Decision fatigue in relationships

Relationships thrive on communication, compromise, and decision-making, but what happens when one person takes on most of that burden? Whether it’s planning meals, managing family schedules, or choosing vacation destinations, this imbalance can leave one partner overwhelmed and resentful. When decision fatigue sets in, it can lead to frustration, miscommunication, and even avoidance of important conversations. Over time, this emotional toll can strain even the healthiest relationships.

ADHD and decision fatigue

For women with ADHD, decision-making can already feel like a marathon. Add decision fatigue to the mix, and it’s like running the race uphill. With ADHD the brain works harder to focus, filter distractions, and process information. This makes tasks like grocery shopping, scheduling, or even replying to emails feel disproportionately exhausting.

How to reduce decision fatigue: Practical steps to lighten your mental load

If decision fatigue feels all too familiar, don’t worry—it’s not an inevitable part of life. With a few intentional changes, you can conserve your mental energy and make smarter decisions.

1. Create routines. Automate daily choices, like having a set breakfast or planning your outfits in advance.

2. Set priorities. Tackle important decisions early in the day when your mind is freshest.

3. Simplify your options. Don’t overwhelm yourself with too many choices. Stick to tried-and-true methods or create a shortlist of options.

4. Delegate decisions. At work or home, share the decision-making burden with colleagues, family, or even apps and tools designed to help.

5. Take breaks. Step away when you feel overwhelmed. A quick walk or even five minutes of deep breathing can do wonders for mental clarity.

When possible, work toward redistributing the mental load at home and in the workplace. Open conversations about sharing responsibilities can make a world of difference.

Bottom line: Is decision fatigue real?

While some might dismiss decision fatigue as just another buzzword, science tells a different story. Numerous studies have demonstrated its effects on productivity, self-control, and mental health. Decision fatigue is a documented psychological phenomenon that can impact anyone—but hits some groups, like women and those with ADHD, especially hard.

Decision fatigue affects all of us—and women carry a heavier load due to societal expectations, workplace demands, and the mental juggling act required at home. The good news? You don’t have to let it control your life. By recognizing the signs of decision fatigue and making small, intentional changes, you can lighten your mental load and reclaim your energy. 

Remember, you don’t have to make every decision or carry every burden alone. It’s OK to ask for help, delegate, and say no when your plate is too full. So, the next time you feel that familiar overwhelm creeping in, take a deep breath, step back, and remind yourself that you deserve clarity, calm, and balance.