Sleep 7–9 hours consistently
Keep a regular sleep schedule
Stay hydrated
Eat balanced meals with enough protein, fiber, and healthy fats
Limit sugar spikes and highly processed foods
Exercise regularly
Get morning sunlight
Take short breaks from screens and work
Reduce stress with breathing, meditation, or relaxation
Limit alcohol
Avoid recreational drugs
Review medications for side effects
Treat allergies, infections, or sinus issues
Check for vitamin B12, vitamin D, iron, and thyroid problems
Manage blood sugar if you have diabetes or prediabetes
Address sleep apnea if present
Cut back on multitasking
Use a consistent daily routine
Prioritize tasks and reduce overload
Seek medical advice if brain fog is persistent or severe