If you’ve been feeling extra tired, unfocused or like something is just “off,” this one’s for you.

Brain fog is sneaky. It creeps in quietly and suddenly you’re rereading the same sentence three times, losing your train of thought mid-conversation or staring at the fridge wondering what you came for. It can make you feel out of sync with yourself.

I’ve been there. Some days I’d wake up already exhausted, like my brain was three steps behind the rest of me. I’d chalk it up to being busy, having kids or “just needing a good night’s sleep,” but it reached a point where I couldn’t ignore that something was off.

I could barely focus, wanted to nap constantly and felt disconnected from everything around me. It wasn’t depression or burnout. It was that weird foggy heaviness that made even simple decisions feel hard.

If you’re feeling that way, I want you to hear me on this: You’re not crazy, you’re not lazy, and you’re definitely not alone.

Brain fog is real, and it can take a toll on your relationships, your work and your confidence… but it’s also something you can absolutely overcome.

Let’s break down what brain fog actually is, why it happens and the simple things that can help you get your clarity — and your spark — back.

What Exactly Is Brain Fog?

The good news is that brain fog isn’t a disease. It’s more like a cluster of symptoms that pile up until you feel mentally weighed down.

Everyone’s experience looks a little different, but these are the most common signs:

• Forgetting simple things

• Losing your words or thought mid-sentence

• Feeling overwhelmed by tasks that should feel manageable

• Moving through the day in “slow motion”

• Crashing hard by mid-afternoon

• Feeling extra irritable or emotional

• Struggling to focus

• Losing interest in things that normally bring joy

• Snapping at others more easily

When all of these show up at the same time, it’s like trying to function through a heavy mental fog. It’s frustrating and sometimes even a little scary.

But these symptoms are your body communicating something — and once you understand the “why,” everything starts to make more sense.

Why Brain Fog Happens

Brain fog isn’t random. It almost always stems from underlying issues in the body. Here are the most common triggers:

1. Inflammation

When your body is inflamed, from foods, stress or deeper imbalances, your brain can feel inflamed too. This slows everything in your body down and makes focusing incredibly difficult.

2. Blood Sugar Imbalances

Skipping meals, relying on sugary snacks or eating unbalanced breakfasts can send your blood sugar on a roller coaster. High → crash → high → crash. Your brain hates this cycle and cannot catch up.

3. Gut Issues

Your gut and brain talk to each other constantly. If your gut is unhappy (bloating, irregular digestion, yeast overgrowth, etc.), your brain starts to feel the effects.

4. Hormones & Stress

High cortisol, low thyroid function, fluctuating hormones or chronic stress can all leave your brain feeling foggy and fried.

5. Lack of Good Sleep

This is a big one. Missing deep sleep affects every system in your body, especially focus, mood and memory.

Each of these issues can be improved through simple, natural habits. You don’t need a complicated treatment plan — just small shifts that you stick with consistently.

5 Easy, Doable Tips to Lift Brain Fog Naturally

These are the same steps I used when I was desperate to feel like myself again. They’re gentle, realistic and powerful. Once you know what's causing it, the steps to clear the fog feel much more manageable.

1. Start Your Mornings With Protein & Real Food

A sugary breakfast creates the perfect storm for brain fog. When your blood sugar spikes early, it comes crashing down mid-morning — and that’s when the brain fog hits hardest.

Try building your breakfast around protein, healthy fats and fiber. Here are some easy ideas:

• Eggs with sausage or bacon

• Greek yogurt with berries and a sprinkle of nuts

• A protein smoothie with spinach and nut butter

• Overnight oats made with chia seeds and almond milk

If you want a little extra antioxidant boost, a tablespoon of our Organic Elderberry Syrup is the easiest way to support immunity and reduce inflammation before your day begins. A good breakfast = steady energy + a clearer mind.

2. Hydrate Like It Matters (Because It Does)

Dehydration is one of the fastest ways to slip into brain fog. Even mild dehydration can cause headaches, irritability and difficulty focusing.

Here are a few actionable tips:

• Drink a full glass of water first thing in the morning

• Keep a water bottle with you throughout the day

• Add lemon, berries or electrolytes if water feels boring

• Swap sugary drinks for tea, sparkling water or herbal blends

It’s simple, but hydration can improve your mental clarity in a matter of hours.

3. Create a Nighttime Routine That Actually Calms You

A solid nighttime routine is one of the most underrated ways to clear brain fog. Good sleep brings your hormones back into balance, repairs your body and gives your mind the reset it desperately needs.

If you don’t know where to start, I’ve written a detailed blog about building a simple nighttime routine you’ll actually look forward to.

Here are a few of my go-to calming nighttime rituals:

• Magnesium balm on your neck, shoulders or feet

• A warm shower

• Chamomile or lavender tea

• A 10-minute clean-up

• Dimming lights

• Phone off an hour before bed

Think small, soothing and consistent. Your morning brain will thank you.

4. Move Your Body (Even a Little)

You don’t need a gym membership or a strict workout plan. You just need movement.

Daily movement increases oxygen to the brain, improves circulation, lowers stress hormones and boosts serotonin — all things that directly lift fog.

Try these to add more movement to your day:

• 10–20 minute walk

• Light stretching

• A quick YouTube workout

• Dancing while you clean the kitchen

• Playing outside with your kids

• 10 quick jumping jacks or squats the minute you wake up

Your body doesn’t want perfection — it needs consistency.

5. Reduce Screen Time (Especially at Night)

Screens overstimulate your brain and suppress melatonin, making it harder to wind down. This leads to lighter sleep, more tossing and turning and waking up tired.

To wake up feeling more refreshed, try:

• Cutting screens 30–60 minutes before bed

• Wearing blue light glasses in the evenings

• Keeping your phone out of your bedroom

• Swapping scrolling for reading or journaling

The difference can feel miraculous.

You Can Feel Like Yourself Again

If you’re dealing with brain fog, you’re not broken, your body is just asking for support. And once you start making small, steady changes, the fog begins to lift before you even realize it.

You deserve to feel clear, energized, calm and grounded in your own mind again.

If this was helpful, make sure you’re subscribed to our newsletter so you never miss new wellness tips, recipes and encouragement. We’re in this together, and I’m cheering you on every step of the way.

You’ve got this, truly.