Feeling exhausted and overwhelmed? You could be experiencing choice fatigue.

Sometimes, too many options make us miserably exhausted!

Have you ever stood in the milk aisle staring at 47 different types of dairy, non-dairy, full-fat, soy, almond... only to leave with nothing?

Or scrolled Netflix for so long that the decision-making process was longer than the actual movie?

Welcome to choice fatigue; the psychological hangover that comes from having too many options.

I see this pattern everywhere: people who feel stuck, overwhelmed, or drained not because they lack opportunity, but because they’re drowning in it.

Let’s break down what choice fatigue is, why it happens, and how tools from Cognitive Behavioral Therapy (CBT) and Mindfulness-Based Cognitive Therapy (MBCT) can help you navigate the mental clutter with far more calm and confidence.

What is Choice Fatigue?

Choice fatigue (also called decision fatigue) happens when the brain becomes overwhelmed by the number of decisions it needs to make. Our mental resources are finite, and each decision, even small ones uses up cognitive energy.

Eventually, your brain begins to take shortcuts, which can look like:

• Avoiding decisions completely.

• Making impulsive or irrational choices.

• Choosing “whatever” to get it over with.

• Feeling emotionally drained.

• Procrastinating simple tasks.

• Second-guessing decisions you did make.

Choice fatigue also contributes to burnout, anxiety, and perfectionism loops.

And ironically? Research shows more choices doesn’t equal more happiness.

Past a certain point, more choice = less clarity, less satisfaction, and more mental exhaustion.

Why do we experience it?

1. Cognitive overload:

Your brain has to evaluate pros, cons, outcomes, and risks for every option.

The more options = the more processing = more overwhelm.

2. Fear of making the “wrong” choice:

Perfectionism can turn every decision into a threat.

“What if I regret it?”

“What if there’s a better option?”

This turns decisions into emotional landmines.

3. Constant micro-decisions:

We underestimate how many choices we make:

What to wear? What to eat? Reply now or later? Which route to take? Call or text?

These micro-decisions drain mental energy before we even reach the important ones.

4. Modern life gives us an illusion of endless possibility:

The age that we're living in is one where the possibilities seem endless. While this can be empowering, it also creates a lot of pressure, a pressure to choose the best of everything.

5. Practice self-compassion:

Choice fatigue often comes with self-criticism:

“I should be able to decide faster.”

“There must be something wrong with me.”

Instead, try:

“I’m human. My brain is tired. It’s okay to simplify.”

Compassion creates clarity.

How to reduce choice fatigue in daily life

1. Pre-decide low-stakes routines:

Create “default” choices to prevent daily depletion:

• a go-to breakfast

• a simple wardrobe rotation

• preset weekly meal plan

• set gym days

• automatic bill payments

Fewer small decisions = more energy for the big ones.

2. Limit options on purpose:

Studies show people make better decisions with fewer choices.

Try frameworks like:

• The Rule of 3: Only consider three options max.

• Time-boxing: Give yourself 5 minutes to decide.

• Value-filtering: Ask “Does this align with what matters most to me?”

3. Label decisions as “high,” “medium,” or “low stakes”:

Not every decision deserves equal mental energy. For low-stakes choices, aim for good enough, not perfect.

4. Use mindfulness to notice when overwhelm is starting:

Try this MBCT-based check-in:

• How does my body feel?

• Am I catastrophizing the outcome?

• What emotion is influencing my decision?

• What’s the smallest next step I can take?

You don’t need more options, you need more support.

If you find yourself constantly exhausted by decisions, stuck in cycles of overthinking, or emotionally drained from everyday choices. Therapy can help you build mental structure, reduce overwhelm, and reclaim confidence.

Book your first session with Clarity Reboot, now.