When Small Choices Feel Big: Understanding Decision Fatigue

Insights by Lou Manza – Chair and Professor of Psychology, Lebanon Valley College

After a day of classes, coursework, and competing responsibilities, deciding what to eat for dinner can feel surprisingly difficult. The options may be ordinary, but making one more choice can seem like another task on an already crowded schedule.

That experience can reflect decision fatigue, says Lou Manza, Chair and Professor of Psychology at Lebanon Valley College. Unlike general tiredness or stress, which can affect both the mind and body, decision fatigue is specifically tied to the mental weariness that comes with making choices. It can surface while sorting through priorities at work or school, as well as when choosing an outfit or a meal. “The mental fog that comes with DF can impact any choices one makes,” Manza said.

Both the number of decisions and the thought they require can contribute to that weariness. “Type and volume of decisions are both critical, as they can both drain mental energy,” Manza explained. A familiar choice that has become routine may demand little attention, while a decision that requires weighing several possibilities can take more mental effort.

For college students, those demands can accumulate throughout the day. Deciding when to wake up, what to eat in the dining hall, whether to study or spend time with friends, and how much time to devote to coursework all require choices. Larger questions, such as which classes to take, what to major in, and which extracurricular activities might support future career plans, can add another layer.

Recognizing when those choices are becoming difficult can help students identify when to pause. “If you’re making many impulsive decisions or engaging in excessive procrastination, one likely needs a break,” Manza said. That pause does not have to be lengthy; the goal is to give the mind an opportunity to recharge before tackling another choice.

Technology can add to the decisions competing for attention. Online environments offer seemingly endless possibilities, and sorting through them can make even a simple task more demanding. As Manza explained, “The more choices one has for any given task, the more likely one is to experience decision fatigue.” Limiting screen time and turning off notifications are two ways he suggests reducing that burden.

Another approach is to make some everyday choices ahead of time. “Automating decisions as much as possible helps,” Manza said. Preparing meals a day or two before they are needed or choosing and laying out clothes the night before can reduce the number of decisions waiting in the morning. Repeating a useful routine can also make a familiar choice feel more automatic.

Those routines deserve some attention of their own, however. Manza notes that habits can reduce the need to make a choice without necessarily supporting well-being. Eating the same breakfast each morning may simplify the start of the day, while automatically scrolling through a phone at bedtime can cut into sleep and leave someone physically tired the next day. The aim is to build habits that are helpful.

When a larger change feels overwhelming, Manza recommends breaking it into smaller steps. “Take small bites out of it, as opposed to making the entire decision in one setting,” he said. Starting a walking routine, for example, does not have to begin with an ambitious workout. Someone might first put sneakers by the door, then wear them around the house, and later take a brief walk outside. Building gradually can make the activity more familiar and reduce the number of choices involved.

When even small choices begin to feel exhausting, Manza suggests stepping away for 10 minutes and doing something simple, such as light cleaning. Getting enough sleep also supports the physical and mental rest needed to approach decisions. For students balancing daily responsibilities with questions about their future, a manageable starting point may be choosing tomorrow’s outfit, preparing a meal ahead of time, or giving themselves a short break before the next decision.

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