You’re Not Lazy, You’re Foggy. And There’s a Way Out.
Ever feel like your brain just isn’t firing on all cylinders? You walk into a room and forget why. You reread the same sentence three times. Afternoon meetings feel like walking through mental mud. That’s brain fog. It’s not a character flaw, and it’s not inevitable. It’s a message—your brain asking for support.
You feel like you’re constantly “go, go, go,” and self-care gets cut because you lack time and capacity.
The good news? There’s a way through it. The even better news? You don’t have to tackle it with sheer willpower or green smoothies alone.
Let’s look at how your daily habits might be making your brain fog worse—and what to do instead.
Why You Might Be Stuck in a Cycle of Brain Fog
Brain fog often stems from a combination of poor sleep, blood sugar imbalances, hormonal imbalances, and chronic stress. But here’s the kicker: most of the habits that make brain fog worse are the same ones we turn to when we’re already overwhelmed.
Think about it:
- You’re exhausted, so you grab a sugary or salty snack.
- You know exercise would help, but you lack the energy, so you sink into the couch.
- You’re wired at night, so you scroll or binge TV instead of calming your nervous system.
- You’re groggy in the morning, so you guzzle coffee before serotonin and cortisol can properly do their job of waking you up.
- You’re overstimulated, so your nervous system stays stuck in “fight or flight.”
These habits aren’t “bad.” They’re coping mechanisms. But they create a feedback loop that keeps you foggy, anxious, tired, and moody.
A Personal Story: When I Couldn’t Even Read to My Son
Many years ago, during one of the most stressful periods of my life, I found myself struggling in a way I couldn’t explain. I had just gone through a separation. I was parenting, freelancing, teaching at a University, and trying to make ends meet as a self-employed consultant. My days were packed with tasks that demanded focus—emails, client briefs, research, reading and marking essays—but my brain? It felt like sludge.
At the time, I thought the problem was that I’d always been a slow reader. That maybe I just wasn’t cut out for this level of mental load. I blamed the influx of information—more emails, more articles, 60 executive MBA students taking my course and wanting my feedback, and so many “important things” to stay on top of. But the truth is that I was in complete denial: I was living with brain fog.
One night, my son asked me to read him a chapter from a book he loved. Not a picture book with short sentences—but a real novel. I wanted to enjoy this moment with him. But I couldn’t keep my eyes on the page. I was falling asleep, mid-sentence, night after night. And it broke my heart.
It wasn’t until years later—after I started prioritizing my sleep, eating differently, and learning how to regulate my nervous system—that the fog began to lift. The transformation was profound. I didn’t just have more energy for life… I had more energy for focus, for creativity, for complex cognitive work. I realized I wasn’t actually a slow reader—I was a normal person with a very tired brain doing its best to conserve energy.
Now? I devour books. I read for fun. I read for learning. I read in the morning, in the afternoon, and yes, right before bed. And I do it with full attention and joy.
That experience is what inspired the cornerstones of the UPWELL coaching program: better nutrition, better sleep, and better nervous system regulation. Because brain fog doesn’t mean you’re broken. It means your brain is asking for care.
3 Habit Shifts That Clear the Fog (and Why They’re Hard to Stick With Alone)
1. Choose Food That Feeds Your Brain—Not Just Your Cravings
Brain fog thrives when your digestion hogs your energy. Swapping highly processed meals for nutrient-dense whole foods can help redirect energy to your brain instead of your belly. But this isn’t about restriction. It’s about giving your brain the raw materials it needs to think clearly.
💡 This is one of the first things we do in UPWELL: develop a habit of feeding your body and your brain in a way that feels satisfying, not punishing.
2. Wind Down at Night to Wake Up with Clarity
Your brain makes melatonin at night, but it needs the right setup—dim lights, low cortisol, and time away from screens. A solid evening routine doesn’t just help you sleep; it sets your brain up for clear thinking tomorrow.
💤 The tricky part? When you’re already in survival mode, winding down feels like a luxury. That’s why UPWELL helps you build nighttime rituals that actually fit your life.
3. Support Your Hormones from the Moment You Wake Up
Cortisol isn’t always the bad guy—it’s part of your natural wake-up system. A smart morning routine (think light, movement, and hydration) helps you regulate cortisol and support melatonin production later at night.
🌞 When you wake up right, you think better all day. UPWELL guides you through morning routines that don’t take forever—and actually feel doable.
Why You Can’t Just “Willpower” Your Way Through Brain Fog
If you’ve ever promised yourself you’ll change your habits—only to quit a few weeks later—you’re not alone. Changing habits is hard when you’re already tired. It’s not a discipline problem. It’s a design problem.
Here’s the truth:
I don’t believe in telling people what they “should” do. Instead, I love coaching people to build interest and motivation so these habits become second nature. You’re not forcing yourself to “be good”—you’re doing it because you actually want to do it.
That’s the magic of coaching.
“I Am Alert. I Feel Great Again!”
“I am alert. I feel great. I feel rested. I didn’t think I had any sleep issues because I could sleep very long and never want to get out of bed, but this has made such a huge impact! I no longer need to snooze. I wake up at 6 a.m. before my alarm goes off!”
- -Neda, UPWELL participant
Ready to Clear the Brain Fog and Feel Like You Again?
You don’t have to figure it all out alone. If you’re tired of feeling tired—and you know something needs to change—check out the UPWELL coaching program.
UPWELL is a 3-month coaching experience designed to help you:
✅ Boost your energy naturally
✅ Improve focus and mood
✅ Sleep deeper and wake up refreshed
✅ Build habits that last—without overwhelm
This isn’t a bootcamp. It’s gentle, smart, and designed for real life.
🔗 Discover UPWELL and start feeling clear, calm, and energized again.
Ginny Santos MSc. CEO, Well-being Advocate, and Adjunct Professor.
