How to Help with Autism Brain Fog: Effective Strategies for Autistic Adults

Has your brain ever felt fuzzy or exhausted––like it’s moving through molasses to complete basic tasks or remember something? If so, you’ve likely experienced brain fog. People use the term “brain fog” to describe mental fatigue, forgetfulness, impaired executive function and increased effort to do daily tasks.

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Autism spectrum disorder (ASD) and brain fog tend to go hand in hand since there’s some overlap between symptoms of brain fog and autistic traits, which can trap autistic adults in an exhausting cycle. 

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Brain fog has several causes and manifests differently for different people. While some may experience executive dysfunction or memory difficulties, others may find themselves struggling more with fatigue or social anxiety. Just like other facets of autism, brain fog doesn’t have a one-size-fits-all solution. That’s why it’s important for autistic adults to feel empowered to create individualized solutions for the challenges that brain fog presents.

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Read on to learn some potentially effective strategies for autistic adults to reduce brain fog. 

Adults on the spectrum are likely to struggle with executive function. Brain fog further worsens executive function by impacting:

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• Memory
• Reasoning
• Focus
• Impulse control 

Just like you can exercise your body, you can also exercise your mind. Cognitive exercises can improve executive functioning. Better executive function won’t necessarily prevent brain fog, but having a better baseline of executive functioning may make it less severe. 

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Some examples of cognitive exercises are: 

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• Listening to stories or audiobooks: Listening to audiobooks or other long-form stories and recalling details can improve attention span.
• Household chores or doing a craft: Doing something like beadwork or tidying up the kitchen engages your fine motor skills. Motor skills and cognitive executive function go hand-in-hand, and improving one may help improve the other. 
• Memorize and execute multi-step directions: Remembering information and then interacting with it (such as doing a multi-step task or remembering a phone number and then dialing it from memory) improves working memory. Working memory is a key part of executive function.
• Find ways to multitask: Cognitive flexibility is another facet of executive function. This is the ability to interact with information in new ways or adapt to unexpected changes. Multitasking is an excellent way to improve cognitive flexibility. To practice multitasking, try combining simple daily activities, such as answering questions from a roommate or family member while also cooking dinner.

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Cognitive exercises don’t need to be complicated or performed in a medical setting. Incorporating some of the above exercises into your daily life is easy. This will improve executive functioning so that the next time brain fog pays a visit, its effect on cognition may be less profound.

Autistic meltdowns and co-occurring anxiety disorders are potential causes of brain fog in autistic adults. Anxiety and meltdowns can both be caused by prolonged periods of stress, which is why it’s important to work on keeping anxiety levels managed. Practicing mindfulness and using stress management tools can prevent meltdowns and anxiety, which may, in turn, prevent brain fog.

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Mindfulness

Mindfulness refers to the practice of grounding yourself in the present moment and paying attention to it with purposeful, focused awareness and a non judgemental, accepting attitude. Mindfulness calms the nervous system, reducing feelings of stress and anxiety. 

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Meditation and deep breathing exercises are examples of mindfulness activities that can be done anywhere in just a few moments. If you’re a beginner, you can check out meditation apps or YouTube for guided meditations to help you build your practice. Or, you can simply try deep breathing exercises on your own, like box breathing, which involves inhaling, holding, and exhaling for equal counts. Inhale for the count of four, hold for four, breathe out for four, and hold for four before repeating the cycle until you feel calm.

Dedicating just a few minutes each day to mindfulness can decrease feelings of stress and anxiety––two major contributing factors to brain fog.

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Stress management techniques

Stress is, unfortunately, part of life for many adults. Autistic adults are more prone to stress than allistic (non-autistic) adults. Stress has many negative health effects, like upset stomach, muscle tension and a weakened immune system. Stress is also a common cause of brain fog.

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Engaging in stress management exercises can help autistic individuals avoid or recover from high stress. Effectively managing stress may help prevent brain fog. 

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Effective stress management techniques include:

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• Exercise: Moving your body is a mood booster. Exercise doesn’t have to mean a grueling training session at the gym. Even a walk around the block or dancing with friends can make a difference.
• Practice self-compassion: When you get stressed out, you might be more likely to be hard on yourself. However, it’s important to treat yourself kindly all the time, especially when feeling overwhelmed or on edge.
• Engage in self-care: Self-care is different for everyone and can include things like a hot shower, journaling, or cuddling up with a pet. Engaging in things that make you feel good is restorative and lessens feelings of stress. 

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Autistic adults, in particular, may want to engage in more tailored stress management exercises, such as sticking to a routine, stimming, engaging with sensory stimuli they find pleasurable, or engaging with special interests. 

Another way to combat the impacts of brain fog is to make lifestyle changes, like improving sleep and dietary habits. Better sleep and nutrition each play a role in combating brain fog.

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Sleep hygiene 

Autistic adults are likely to experience sleep disruptions or sleep disorders. However, having good sleep hygiene leads to better, more restorative sleep.

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Some examples of good sleep hygiene are:

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• Going to bed and waking up at the same time each day
• Limiting caffeine intake, especially in the late afternoon and evening
• Avoiding naps
• Establishing a nighttime routine
• Making sure your sleep space is comfortable and tailored to your specific sensory needs

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Sleeping well is very important for keeping cognitive functioning at its best, so it can be an effective way to prevent brain fog. Further, when experiencing brain fog, autistic individuals will likely feel fatigued. Restorative sleep is especially important in those moments.

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Dietary changes

A clean diet, rich in fruits, vegetables, seafood, and unprocessed grains, can help reduce inflammation in the gut. Since the gut produces most of the body’s serotonin, a healthy gut can improve brain function and reduce brain fog. Be sure to check with your doctor before making significant dietary changes. 

Brain fog is, at best, unpleasant and, at worst, disruptive to daily life. Here are a few ways that ASD can contribute to brain fog. 

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• Co-occurring conditions: Many autistic people have co-occurring mental health disorders, like anxiety and depression. These disorders, even on their own, can cause brain fog.
• Masking: Many autistic people engage in masking or concealing their autistic traits. This is exhausting and can contribute to autistic burnout, another risk factor for brain fog.
• Meltdowns: Autistic meltdowns related to an overwhelmed nervous system can cause or worsen brain fog. 

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What are the signs of autistic brain fog, and how do they relate to autism?

Brain fog and some autistic traits often go hand-in-hand. Common signs of brain fog include: 

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• Difficulty with concentration or focus: Both autism and brain fog can impact executive functioning, including the ability to concentrate for an extended period. Research suggests that between 40 and 80% of autistic individuals struggle in some area of executive function. In neurodiverse individuals with existing executive functioning difficulties, brain fog can worsen these challenges.
• Slower processing speeds: People struggling with brain fog may process information slower than usual. Autistic adults are already more likely to have slower processing speeds. So, an autistic person suffering from brain fog may notice more significant processing delays.
• Not having the “right words”: When suffering from brain fog, it can be hard to remember certain words or find the words that will best express a thought or idea. It’s like having a word “on the tip of your tongue.” ASD on its own can cause communication difficulties, and when coupled with brain fog, those difficulties are more pronounced.
• Fatigue: Brain fog can cause fatigue, which goes beyond simply feeling tired. Autistic adults are likely to have trouble sleeping, so they are already susceptible to fatigue and exhaustion. When brain fog enters the picture, the exhaustion can be overwhelming. 

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Because of the overlapping of brain fog symptoms and autistic traits, brain fog may be more severe and intense for autistic individuals than neurotypical individuals. 

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Do I need to address brain fog?

Brain fog goes beyond feeling sluggish. It can affect memory, executive function and communication. Autistic individuals may find that brain fog amplifies their existing challenges, making everyday tasks significantly harder. Addressing brain fog can help reduce its impact and improve quality of life and functioning.

Neurodiversity-affirming therapy celebrates the unique experiences of autistic individuals. A therapist trained in this approach will offer personalized support, including techniques for mindfulness, stress management and tips for improving executive function and combating brain fog.

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Prosper Health offers neurodiversity-affirming therapy for autistic adults. We work with most major insurance plans, and our practitioners have expertise in helping autistic adults navigate life’s challenges. A Prosper therapist can help you develop a personalized plan for preventing or combating brain fog. Whether you need help managing stress, practicing mindfulness or identifying contributing factors to brain fog, Prosper can help. If you are autistic (or suspect you might be) and are struggling with brain fog, contact us today to get started.