Mushy brain is a sign that things aren’t right and it shouldn’t be ignored. It can happen when we have been working too hard, when we have been worrying too much or when we haven’t been getting the right nutrition or good enough sleep. It can be a sign that we are exhausted or becoming burnt out. Mushy brain can affect our mood and the way we interact with others. When we are tired, we don’t have the mental energy to take advantage of the glorious abilities of our pre-frontal cortex. This wise part of the brain allows us to deal with subtlety and context, consider others’ feelings and make nuanced, rational decisions. Instead, we rely much more on our amygdala. The amygdala is far less concerned with subtlety and far more concerned with survival. It can make us far more reactive and far less pleasant to be around.
No human is a perfect productivity machine. We have biological limits and there comes a point where working longer hours, sleeping less and squeezing in more simply doesn’t work. Instead, it makes us more mushy-brained, more reactive and more prone to making poor decisions. When we normalise working this way and feeling this way, we put ourselves at great risk of experiencing serious mental and physical health problems. For many people, it will take something such as a heart attack, chronic fatigue, a major depressive episode or a motor vehicle accident to re-assess things. None of these are at all fun, so rather than continue along this exhausting, unhealthy mushy-brained path, there are some simple but very important things you can do.
1. Do less
If you are exhausted and mushy-brained, it is a clear sign you are doing too much. Outsource, delegate, ask for help and carefully consider whether you have the capacity to take on that next thing. Work out what is manageable and make sure joy, rest and relaxation are non-negotiables, rather than being rudely shoved to the bottom of your to-do list. If this all seems extremely scary, it may also be time to stop measuring your self-worth by your level of productivity.
2. Do one thing at a time
Multi-tasking is really just divided attention and constantly switching back and forth puts a rather large strain on the brain. When we mindfully work on one thing at a time, we can concentrate far better and often enter a state of flow. Start by switching off distracting notifications, put away that second screen and allow your brain the luxury of focusing on just one thing.
3. Take time out for some mindfulness
Many people try mindfulness and think that they are “no good at it” because they notice so many thoughts running through their heads. This is in fact entirely normal and a very important part of practicing mindfulness. By practicing regularly, you can become better at observing thoughts and letting go of the many that aren’t helpful.
4. Take a break
Taking time away from regular responsibilities can be incredibly healing. Book in a break where you can rediscover rest, take time out for wonder and enjoy whatever else it is that fills you up. For some, a long weekend away may be enough to recharge the batteries, but for others it may take an extended time away to properly rest, recover and re-centre. Make sure to book in restorative breaks well ahead, so that you don’t get stuck on the treadmill of constant doing.
5. Prioritise sleep
Sleep is an immensely precious commodity that can do wonders for your brain and body, so don’t sacrifice it for phone scrolling, Netflix or anything else which isn’t incredibly important to you. If possible, it is best to have a regular sleep routine and avoid screen time and stimulating substances before bed.
