Brain Fog at Work: 10-Point Checklist

Your day

I drink less than 6-8 glasses of water on work days.

I skip breakfast or eat at irregular times.

I go 2+ hours on screens without a real break.

I sleep less than 7 hours on most nights.

Your night (often missed)

I snore, or my partner says I do.

I wake with a dry mouth or sore throat.

My nose feels blocked at night, or one side is always blocked.

I wake up unrefreshed even after a full night.

Your body

I feel low on energy, cold, or breathless more than before (worth checking thyroid and haemoglobin).

My mood, stress or anxiety has been high for weeks.

See all questions on one page

Your day

I drink less than 6-8 glasses of water on work days.
I skip breakfast or eat at irregular times.
I go 2+ hours on screens without a real break.
I sleep less than 7 hours on most nights.

Your night (often missed)

I snore, or my partner says I do.
I wake with a dry mouth or sore throat.
My nose feels blocked at night, or one side is always blocked.
I wake up unrefreshed even after a full night.

Your body

I feel low on energy, cold, or breathless more than before (worth checking thyroid and haemoglobin).
My mood, stress or anxiety has been high for weeks.

What your ticks may mean

Ticks in 'Your day' often improve with small habit changes. Ticks in 'Your night' can point to broken sleep from a blocked nose or snoring, which you may not notice yourself. An ENT airway check, along with routine blood tests from your physician, can help find the cause.

See a doctor promptly if

Brain fog comes with severe headache, confusion, weakness, slurred speech, fainting or sudden memory loss. These need urgent medical care.