If you’re in your 20s or 30s and often find yourself forgetting things, struggling to focus, or feeling mentally drained all the time, you’re not alone. An increasing number of young adults are reporting symptoms like forgetfulness, confusion, and low mental energy. These signs, once associated with ageing, are now showing up in younger people due to a condition called ‘brain fog.’ But what is it?
What is brain fog?
Brain fog is not a medical diagnosis, but it is a real and growing problem. It is a state where people experience mental fatigue, poor concentration, and memory issues, even when their physical health seems fine. The term is often used when someone says they feel “foggy,” unable to think clearly, or mentally slow.
“Brain fog can feel like your brain is overloaded and underperforming,” explains Dr. Deepika Verma, Consultant – Mental Health, Behavioural Sciences and Clinical Psychology, Max Super Speciality Hospital, Vaishali. “It’s not caused by one thing alone; it’s a mix of lifestyle factors that are very common today,” she further added.
Why are young adults facing brain fog?
Dr Verma explains that there are several reasons why brain fog is becoming common in young people:
1. Digital overload
We are constantly connected to screens, phones, laptops, TVs, tabs etc. “Switching between apps, social media, and tasks keeps the brain constantly alert and overstimulated,” says Dr. Verma. This reduces the brain’s ability to rest and concentrate for longer periods. Endless scrolling, pop-up notifications, and digital multitasking reduce attention spans over time.
2. Poor sleep habits
Late nights, irregular sleep schedules, and screen exposure before bed are harming sleep quality. “Sleep is essential for memory, focus, and emotional health,” adds Dr. Verma. Poor sleep reduces mental sharpness and increases brain fog.
3. High stress levels
Young adults today face pressure like never before, from studies, jobs, social comparisons, and the pressure to always stay productive. Chronic stress increases cortisol, a hormone that, in high levels over time, can impair brain performance.
4. Post-COVID-19 effects
Many young people who recovered from COVID-19 still report lingering symptoms, with brain fog being one of the most common. This long COVID-19 symptom adds to the growing list of reasons why mental clarity is missing for many.
5. Poor diet and lack of movement
Fast food, nutrient-poor meals, and low physical activity also affect the brain. Dr. Verma notes, “Low levels of iron, vitamin B12, and omega-3s, common in poor diets, directly affect energy and brain function. Combine this with a sedentary lifestyle, and the mind starts to slow down.”
Can brain fog be reversed?
The good news is: yes, brain fog can often be reversed. “It starts with small lifestyle changes,” says Dr. Verma. These include:
- Improving sleep habits
- Reducing screen time
- Exercising regularly
- Eating balanced meals with brain-boosting nutrients
- Managing stress with mindfulness, yoga, or therapy
If these don’t help, it’s important to speak to a doctor or mental health expert to rule out deeper issues like thyroid problems, anxiety, or depression.
“Brain fog is a wake-up call from the mind,” says Dr. Verma. “It’s telling you something in your lifestyle needs to change,” she added. With the right steps, you can clear the fog and bring back your focus and mental energy.
