Understanding What a Neuroscientist Eats to Combat Decision Fatigue

Have you ever opened your fridge after a tiring day, unsure of what to cook? This common scenario might be due to decision fatigue, which influences your food choices. Neuroscientist Shawn Watson has experienced this himself and has delved into the topic through research related to cognitive performance and age-related cognitive decline.

Watson, whose expertise in neuroscience greatly shapes his dietary habits, shared with USA TODAY that after sleep, nutrition serves as the most significant factor for brain health and performance. He emphasized that a nutritious diet benefits long-term brain health, potentially delaying dementia by decades. Good eating habits also yield immediate effects, influencing work efficiency, interpersonal patience, and even personal happiness. A healthy breakfast, he suggested, could impact your career advancement.

Daily Diet of a Neuroscientist

Watson prioritizes gut health and has adjusted his consumption of artificially sweetened drinks. He points out that large observational studies have linked the regular intake of these drinks to faster cognitive decline and higher dementia risk, especially during midlife. Although these studies are correlational, the recurring findings across various cohorts have been compelling enough for Watson to modify his behavior.

Breakfast

Watson’s breakfast includes Multigrain Cheerios with a substantial amount of flax and yogurt. He remarked on the importance of maintaining gut health, noting, “Gut health is brain health.”

Lunch and Dinner

His meals primarily consist of vegetables, some protein, and a bit of rice. To combat decision fatigue, he consumes a stimulant-free “brain drink mix” of his own creation after lunch. This drink helps him maintain clarity throughout his workday. For lunch, he keeps portions light, avoiding heavy meals like pasta that affect his focus by mid-afternoon.

Snacks

Although Watson used to snack mid-afternoon, he realized hunger wasn’t the cause. Often, he experienced a mental fog and desired a refresh. Identifying this as decision fatigue, he learned that most times, he needed water rather than food, as hunger could guise as mild dehydration.

Dessert

Watson enjoys dessert, with a particular fondness for ice cream. However, he avoids pairing it with coffee to prevent caffeine from disrupting his sleep—something he holds dear.

Managing Decision Fatigue in Meal Planning

When decision fatigue hits, individuals gravitate towards convenience, often opting for fast food or takeout. Watson advises pre-planning meals earlier in the day to bypass this issue. Avoid planning dinner post a long workday, as decisions made then may not mirror the choices made with a fresh mind earlier in the day. He suggests deciding on meals before arriving home, as choices feel heavier at 6 p.m. than they would at 9 a.m.