5 Neurosurgeon-Approved Habits to Combat Mental Fatigue and Boost Focus
In any high-stress profession, mental fatigue isn’t just common — it’s inevitable. Long working hours, constant decision-making, and limited rest can all take a toll on mental clarity and emotional well-being. From difficulty concentrating and reduced productivity to irritability and sleep disturbances, fatigue affects both body and mind.
However, the brain can be trained to recover faster and perform more efficiently through consistent healthy habits. In a recent Instagram post on October 29, Dr Jay Jagannathan, a renowned neurosurgeon at the Michigan Neurosurgery Institute, shared the five strategies he personally uses to combat mental fatigue after grueling 13-hour operating room (OR) shifts and back-to-back surgical cases.
Here’s how you can apply his expert-backed methods to recharge your mind and sustain peak performance.
1. Prioritise Sleep Hygiene
According to Dr Jagannathan, quality sleep isn’t a luxury — it’s brain maintenance. He stresses that seven to nine hours of sleep each night is critical for cognitive recovery, memory consolidation, and emotional regulation.
“It is extremely important to get at least 7 to 9 hours of sleep every night,” he explained. “Circadian rhythms can be affected as you get older, so talk to your doctor about melatonin or natural remedies if you struggle to maintain a consistent sleep schedule.”
Maintaining a sleep routine, limiting screen exposure before bed, and creating a dark, quiet sleep environment can help improve overall sleep hygiene.
2. Move Daily
Physical activity isn’t just good for the body — it’s essential for the brain. Dr Jagannathan noted that exercise plays a significant role in cognitive function, boosting focus, reducing stress hormones, and improving mood.
“Usually for me, because my daytimes are packed, I wake up at 4 a.m. and go for about an hour swim,” he shared. “That really helps me focus and clears my mind for the rest of my day.”
Whether it’s swimming, walking, or yoga, consistent movement enhances blood flow to the brain, releases endorphins, and counteracts the sluggishness that comes with mental fatigue.
3. Stay Hydrated
Dehydration can silently drain your energy and focus. Dr Jagannathan recommends drinking at least two litres of water per day, emphasizing that adequate hydration reduces both physical and cognitive fatigue.
“Two litres of water a day can reduce both physical and cognitive fatigue,” he said.
Proper hydration helps maintain alertness, supports nerve function, and minimizes the risk of headaches — all of which are essential when battling exhaustion.
4. Take Micro-Breaks
Even the busiest professionals can benefit from short pauses. The neurosurgeon highlighted that taking brief, two-minute breaks between intensive tasks helps reset the mind and improve concentration.
“Even on my surgery days, I try to take regular breaks,” Dr Jagannathan noted. “Stretching my legs between cases helps me refocus and boosts my concentration when I return.”
Micro-breaks — such as walking, stretching, or simple breathing exercises — can significantly reduce stress, prevent burnout, and restore mental clarity.
5. Practice Mindfulness
Mindfulness meditation is one of the most powerful tools for combating mental fatigue. Dr Jagannathan explained that just five to ten minutes of mindfulness or deep breathing throughout the day can dramatically improve focus and emotional stability.
“Studies have shown that 5 to 10 minutes of breathing or mindful meditation during the day can significantly improve concentration levels and reduce fatigue,” he said.
If you can’t find a quiet room for formal meditation, even deep breathing exercises at your desk can calm the nervous system and restore focus.
Fatigue Is Inevitable — Burnout Isn’t
Dr Jagannathan concluded by acknowledging that fatigue is a natural part of demanding professions, but burnout doesn’t have to be. Through intentional self-care, the brain and body can recover faster, stay sharper, and perform at their best.
“Fatigue is part of the job,” he said. “But burnout doesn’t have to be.”
The Bottom Line
Mental fatigue affects everyone — from surgeons to office workers. By prioritizing sleep, staying active, hydrating, taking micro-breaks, and practicing mindfulness, you can strengthen your mental resilience and maintain clarity even during the most stressful periods.
The next time you feel mentally drained, take a cue from Dr Jagannathan’s science-backed strategies — and give your brain the recovery it deserves.
What Helps You Recharge?
How do you regain focus after mentally exhausting days? Share your go-to methods in the comments below — your insights could help others find balance too.
Note to Readers:
This article is for informational purposes only and should not replace professional medical advice. Always consult your doctor with any questions about fatigue, sleep, or mental health.
Source: Michigan Neurosurgery Institute – Dr Jay Jagannathan (Instagram)
