Experts offer practical steps and 'SWANS' acronym to clear brain fog

Many people experience episodes of "brain fog"—a temporary state of mental cloudiness characterized by poor concentration, forgetfulness and slowed thinking—and experts say practical daily changes can help clear it. Morning Live contributor Dr. Tharaka told the BBC that simple behavioural steps plus a set of lifestyle habits he calls "SWANS" can reduce symptoms and improve focus.

Dr. Tharaka outlined four immediate strategies for people struggling to think clearly: be kind to yourself, create routines, take breaks and use calendars or reminders. He emphasised that brain fog is not a medical diagnosis in itself but a collection of symptoms that often reflect tiredness, stress or an overstretched mind. People experiencing persistent or worrying cognitive problems should consult their GP.

Being kind to oneself means recognising brain fog as usually temporary and allowing space to slow down, delegate or ask for help rather than treating cognitive slips as personal failure. Establishing predictable routines—for example, fixed morning and evening rituals or prepping clothing and meals in advance—reduces decision fatigue and frees working memory for tasks that require concentration.

Short breaks between activities also help. Dr. Tharaka recommended deliberately scheduling pauses of five to 10 minutes between meetings or tasks to stretch, get a drink or step outside. These brief pauses act as "mental buffers," permitting the brain to process what it has just done and reset for the next task. He also advised using calendars and digital reminders to offload appointments and recurring chores from memory, allowing people to prioritise attention rather than constant recall.

Alongside these immediate adjustments, Dr. Tharaka promoted the SWANS acronym to support brain health: Sleep, Water, Activity, Nutrition and Stress management. He said sleep is "non-negotiable," recommending seven to nine hours per night to allow the brain to rest and consolidate memories. Staying hydrated is important because even mild dehydration can impair concentration. Physical movement—short walks, stretching or light aerobic activity—boosts blood flow and oxygen to the brain, which can sharpen thinking.

Nutrition should favour whole foods over processed options, he said, and include sources of choline—a nutrient linked to cognitive function—such as eggs, fish and nuts. Chronic stress, which keeps the body producing cortisol, can cloud thinking; Dr. Tharaka suggested breathing exercises, mindfulness and enjoyable hobbies as ways to reduce sustained stress levels.

The BBC report noted that brain fog can be linked to conditions such as menopause or perimenopause, as well as to lifestyle pressures and high cognitive load. The National Health Service offers guidance for people seeking more information on causes and management strategies, and health professionals can help rule out underlying medical issues when symptoms are prolonged or severe.

Experts emphasise that small, consistent changes—regular sleep patterns, planned breaks, predictable routines and basic lifestyle supports—often produce measurable improvements in concentration and memory. For those whose symptoms do not improve, healthcare providers can assess for medical or psychological causes and advise on further treatment or investigations.