
How tired are you right now? Be honest. Does it feel like your energy is slipping away, making even small decisions feel monumental? You’re not alone. The modern workplace has shifted, demanding more decisions than ever before and employees and leaders feel tired at work more often than ever before. In short, they’re feeling decision fatigue a state of mental exhaustion caused by decision overload.
The problem isn’t just about how you feel—it’s biological. And it has profound implications for how we work, lead, and make decisions. But don’t worry; understanding the science behind decision fatigue can help you combat it effectively.
Why You’re So Tired at Work
Every decision you make triggers a chemical response in your brain. Specifically, it releases a neurotransmitter called glutamate into your lateral prefrontal cortex, the area responsible for executive functions like decision-making and self-control. Over time, the buildup of glutamate slows down your brain, making even simple decisions feel harder. It’s like running a marathon—every step gets more taxing as you go.
This isn’t just about feeling mentally drained. Advanced imaging studies show that this glutamate buildup can signal your body to conserve energy, further amplifying the sense of fatigue. That’s why you might start the day energized but end up caving to every temptation by evening, from sugary snacks to quick fixes at work.
Think of the times you’ve made poor decisions late in the day or agreed to last-minute requests just to get them off your plate. That’s decision fatigue in action—and it’s a major reason many people feel so tired at work.
Why Common Solutions Don’t Work
When faced with this problem, most people try to push through it. They grab another coffee, reorganize their to-do list, or tell themselves they’ll power through. But these quick fixes only mask the symptoms. Decision fatigue isn’t something you can outwork or out-caffeinate.
Another common mistake is ignoring the problem entirely, assuming it’s just part of being busy. But failing to address decision fatigue doesn’t just affect you—it impacts your team. Poor decisions ripple out, undermining productivity and morale. Leaders, in particular, carry the weight of their team’s success, and constant decision-making without breaks can lead to burnout.
How to Stop Feeling Tired at Work
If you’re tired at work and ready to take control, here are four actionable strategies to help you make better decisions and reclaim your energy:
1. Plan Around Your Energy Peaks
Not all hours of the day are created equal. Pay attention to when you’re at your mental best. Are you sharper in the morning or late at night? Use those windows to tackle critical decisions and strategic thinking. Schedule low-stakes tasks, like responding to emails, for less productive times or when you’re feeling tired at work.
Building structure into your day can also help you manage energy. Alternate between focused work and restorative breaks to maintain a sustainable pace. By recognizing your natural rhythms and planning your day accordingly, you’ll prevent fatigue from derailing your productivity.
2. Take Real Breaks
Forget powering through with another cup of coffee when you’re tired at work. Your brain needs downtime to clear out glutamate and reset. Build short breaks into your day—a quiet walk after lunch or even a few minutes of solitude can make a huge difference. These moments aren’t indulgences; they’re essential for maintaining focus and avoiding burnout.
3. Delegate Decisions
Good leaders don’t make every decision—they empower their teams to share the load. Delegating not only develops your team’s skills but also preserves your mental bandwidth for high-impact choices. And some decisions, don’t even need to be made. If your team comes to you with repetitive questions, consider creating a knowledge base or automating processes with tools like chatbots. This approach frees you to focus on decisions that truly require your expertise.
4. Prioritize Healthy Basics
While it might sound old-fashioned, sleep, nutrition, and exercise are foundational to decision-making. According to the CDC, one in three adults doesn’t get enough sleep. Aim for 7–9 hours a night to give your brain the recovery time it needs. And don’t overlook the benefits of regular movement and balanced meals—they fuel your brain as much as your body.
Stop glamorizing sleep deprivation. Bragging about how little sleep you need isn’t a badge of honor; it’s a fast track to decision fatigue and burnout.
Don’t Let Fatigue Hold You Back
Feeling tired at work isn’t just a personal issue—it’s a leadership challenge. Your ability to make decisions affects not only your productivity but also your team’s success. By planning your day, taking breaks, empowering your team, and prioritizing your health, you can combat decision fatigue and show up as your best self.
And remember, the most effective leaders know when to step back and share the load. You don’t have to do it all—sometimes, the best decision you can make is to let someone else take the reins.
If you’re ready to stop feeling so tired at work and start leading with clarity and energy, these strategies will help you get there. Start small, stick with it, and watch your decision-making—and your team—thrive.

About the author
David Burkus is an organizational psychologist, keynote speaker, and bestselling author of five books on leadership and teamwork.