How to Reduce Decision Fatigue in the 4 Most Stressful Aspects of Life

You may have heard the term “the path of least resistance” or “desire paths.” If you haven’t, they represent the idea that humans—like much of nature—tend to subconsciously choose the easiest path forward, regardless of the long-term effects. When humans were evolving, this made sense: the less energy expended to reach an outcome, the higher the chances of survival.

Although we no longer live in ancient times, we can still use this same concept to reduce stress and overwhelm by reducing decision fatigue. Decision fatigue refers to the idea that the more decisions an individual makes throughout the day, the more mentally depleted they become.

This is supported by what we know about how the human body works. When our brains expend energy, they use the chemical adenosine as part of the body’s energy system. As adenosine builds up in the brain, it sends signals that cause feelings of tiredness, which can lead to brain fog and mental fatigue. The body’s natural way of clearing this buildup is through sleep.

But what happens when you have a long workday and can’t take an afternoon siesta? Adenosine continues to accumulate, making it harder to focus on tasks, increasing fatigue, and ultimately increasing stress.

This is why it is important to conserve mental energy by automating daily tasks, creating easier subconscious pathways for ourselves through the path of least resistance, and reducing the number of decisions we have to make each day.

In this article, I’ll share a few strategies for applying this concept to some of the most stressful aspects of life.

Using it in Physical Health

When it comes to our physical health, it can be easy to neglect taking care of ourselves, especially when we are already tired in our everyday lives. Two strategies that can be optimized to reduce decision fatigue in this area are habit stacking and building desire paths.

Habit Stacking

Habit stacking is when you combine a new habit with something you already do regularly. For example, when you go to check the mail or walk the dog, you could extend your walk by a block or choose to jog instead. This way, you still get exercise without adding extra steps or requiring additional decisions.

Building Desire Paths

A desire path refers to the route or actions an individual naturally takes because they are easier, even if they deviate from the originally intended path. This concept can be applied to staying healthy by making desirable choices easier to access than unhealthy ones.

For example, meal prepping healthy food ahead of time or placing healthier options in the easiest-to-reach spots in the fridge can make it more likely that you choose them. By making healthy options the path of least resistance, you reduce the number of decisions required and make it easier to maintain good habits.

Using it in Relationships

In adult life, it can be hard to maintain friendships and relationships with so much going on—sometimes to the point where even social interactions start to feel like a chore. Fortunately, there are a few strategies to reduce this stress and make connections easier to manage.

Scheduling Hangouts

One effective approach is to schedule hangouts on a regular day or time each week. By creating a routine, you don’t have to continuously decide when and where to meet, which reduces decision fatigue and makes it easier to maintain relationships.

Reducing Choices

If schedules need to change or rescheduling is necessary, consider simplifying the planning process. When inviting a friend somewhere, keep the activity options and times limited. By reducing decisions for both yourself and the other person, you make it more likely that the hangout actually happens, rather than getting lost in the process of planning.

Using It in the Workplace

Work is a major source of stress for many of us. One way to reduce this stress is to organize your workspace more efficiently.

The Sandwich Organization Method

The most important and frequently used items should always be the easiest to access, while less-used items can be stored further away. You can use what is known as the sandwich method and sort items into categories based on frequency of use.

Utilize Productive Times

You can also schedule your most decision-intensive work for your most productive times. For many people, this is at the beginning of the week or day. By saving planning and heavy decision-making for these periods, you avoid overextending yourself when your energy is lower.

Using It in Finances

Finances can be a significant source of stress. Here are two popular methods taking into account decision fatigue reduction.

Separate Accounts Method

To make managing money easier and reduce overspending, consider separating bank accounts for major expenses such as loans, retirement, and investments. Placing these accounts at a different bank can create a “desire path” that makes spending money from them less convenient, while leaving only easily accessible funds for everyday spending.

Impulse Purchase Question Framework

If impulse purchases are a problem, you can use a simple framework of questions to guide spending decisions. Ask yourself: "Have I thought about this purchase longer than a month?" or "If I could receive this for free, would I rather have this item right now, or cash in hand?"

When Not to Use These Strategies

While these strategies are helpful, there are times when shortcuts should be avoided. For example, avoiding a difficult conversation with a partner is often unhealthy and unwise.

Similarly, when you are actively learning, effort is necessary to form correct mental pathways. Skipping this effort may save time in the short term, but it prevents you from fully retaining knowledge and developing strong skills in the future. For this reason, only take shortcuts when you have mastered a subject or are focusing on a different skill set that requires some basic work.

References

1. The Neuroscience of Decision Fatigue: Why We Make Worse Choices at the End of the Day. Global Council for Behavioral Science. Available at: https://gc-bs.org/articles/the-neuroscience-of-decision-fatigue/

2. Reichert, C. F., Deboer, T., & Landolt, H.-P. (2022). Adenosine, caffeine, and sleep–wake regulation: state of the science and perspectives. Journal of Sleep Research, 31(4), e13597. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC9541543/