Is This Why You’re Exhausted by 5 PM? (Hint: It’s Not Just Work)

7 ways to outsmart decision fatigue

Are you completely drained by 5 PM; like making one more decision is not even a possibility?

You’re not alone. The average adult makes around 35,000 decisions — every single day. No wonder we’re exhausted.

From the moment we wake up, our brains are in go mode. Hit snooze or not? Check the phone? What am I going to wear? What’s for breakfast?” Even the tiny choices add up, putting our brains in overdrive from morning till night.

By dinner time, the question of “What’s to eat?” can slip us into feeling defeat.

It’s called decision fatigue. It happens when our energy is drained from making decisions all day long.

When Willpower Fades

Have you ever noticed how grocery stores almost seem set up to wear us down? By the time we reach the checkout, we’ve already had an internal debate about which snacks to skip, which bread to pick, and why ice cream is definitely off-limits this week. It’s a mental marathon.

So, when we see the chocolate bar at the register staring back at us, it’s like, “Forget this — I’ve earned it.”

The candy almost feels like a reward because we’ve been in a decision battle all day long. We’re not lacking willpower — we’re just mentally done. After a day filled with “no, no, and no,” the treat at checkout feels like the one yes we’ve earned.

Decision fatigue doesn’t just show up in stores. It affects how we handle our days, productivity, and even our happiness. It causes us to procrastinate, make impulsive choices, and feel stuck.

We’re All Affected

Even judges are more likely to make harsher decisions at the end of the day. For example, in a study of Arkansas traffic court judges, the likelihood of dismissing a charge decreased later in the day due to mental depletion.

Researchers found the more choices we make in a day, the more likely we are to avoid decisions or make choices we later regret. Like skipping the gym, choosing unhealthier foods, and even making poor financial choices — simply because we’re too drained to think clearly. Over time, it can even impact our relationships and physical health.

But, with this awareness, we can take back control with simple, everyday strategies.

7 Ways to Outsmart Decision Fatigue

1. Mornings Matter Most

I tend to think clearer in the morning, so I prioritize the big stuff first. I picked this up from Zen Habits by Leo Babauta years ago, and it’s stuck ever since. Getting my top 3 things done right away makes everything else feel less heavy. It’s like clearing space to take on the rest of the day, without dragging.

2. Plan Tomorrow’s Top 3 Today

I’m a huge believer in intentional evening routines. Each night, I spend a few minutes planning the next day. I write down the three most important things that give me a clear starting point. Knowing I have a plan, helps my mind relax. It takes away the “What should I do first?” feeling.

3. Mornings on Autopilot

Mornings are loaded with choices, and those eat up our energy fast. I love morning routines because we eliminate the need for decisions. First thing in the morning, I know what I’m doing. No decisions necessary. When we start our day on autopilot we’re better able to ease into what comes next.

4. A Closet that Doesn’t Cause Stress

Ever stand in your closet with no idea what to wear, feeling exhausted before you’re even dressed? I’ve been there. That’s why I love Marie Kondo’s spark joy philosophy — keeping only the pieces we love. And that’s where the capsule wardrobe comes in fewer clothes, but ones that make us feel good. Getting dressed becomes an afterthought.

There’s something to be said for people like Mark Zuckerberg who wear the same outfit each day to reduce decision fatigue. It must be so freeing.

5. Batching

Switching between different tasks drains energy fast. That’s why I love the performer’s schedule. I block off specific days for focused creative work, admin tasks, and needed downtime. This way, I stay fully engaged in each area without constantly shifting gears — and I have time built in to recharge.

But here’s what I’ve learned: know yourself. If you thrive on a structured schedule, plan it out in advance. If that’s not you, a simple checklist might be a better fit. Find what keeps you focused and energized.

6. Create Decision-Free Zones

Make “no-brainer” rules for everyday things: “I only check email twice a day,” or “Taco Tuesdays for dinner.” I used to dread the ‘What’s for dinner?’ question every night — until I started meal planning every Sunday. I created a set rotation, and dinner decisions became easy.

I also schedule an hour of reading or podcast listening each workday. These routines put parts of my day on autopilot, so I’m not wasting energy on the same small decisions again and again.

7. Use the “2-Minute Rule”

If a decision or task takes less than 2 minutes, do it right away. This simple rule cuts down on mental clutter and prevents tiny, nagging decisions from piling up and wearing us out.

Like the email that needs a quick response, or the pile of towels that need to be put away. Our days feel much lighter when we’re not holding onto the “I’ll handle it later” choices.

Cutting the Mental Clutter

You know when you’re trying to unwind from a long day, scrolling through endless Netflix thumbnails, and suddenly you don’t even feel like watching anymore? That’s analysis paralysis — too many options are great in theory, but they’re actually exhausting.

Or if you’ve ever sat down at a restaurant overwhelmed by their neverending menu? Too many choices make it hard to decide. The best restaurants seem to offer a simple, focused menu, making it a more enjoyable experience.

Fewer options = Less stress and mental drain, giving us more energy. It’s the power of cutting mental clutter.

Bottom Line? Decision Fatigue is Real

The goal is to recognize it before it wears us out. Start with these strategies and see how much lighter your days feel. Life’s too short to waste all our mental energy on deciding what’s for dinner every single night.

Simplify where you can — create a capsule wardrobe, pick a few go-to meals, and limit decisions in low-stake areas. Eliminate the extras that aren’t that important. Less is more.

Start small, and try one strategy this week. Pay attention to how you feel and how your day shifts.

As Dumbledore so wisely said in Harry Potter,

It is our choices, Harry, that show what we truly are, far more than our abilities.

The choices we make, especially when we’re drained, are moments that define us. When we cut through the clutter, we create space for things that really matter — more energy, clarity, and focus on things we choose to prioritize.