I Used to Make 350 Decisions a Day — Here's How I Stopped

Group all similar decisions—like meal planning, email replies, or outfit choices—into a single weekly session. This leverages the 'batch processing' effect, reducing the number of times your brain has to switch contexts.

1. 1
   Identify your decision categories — List all recurring decisions you make in a week: what to eat for dinner, what to wear, which emails to answer, which tasks to do. Group them. I found I made 14 meal decisions per week. That's 14 separate energy drains.
2. 2
   Schedule a weekly planning block — Block 1 hour every Sunday evening. During this block, decide all meals for the week, plan outfits for Monday–Friday, and batch-reply to low-priority emails. I use Google Calendar for this, with a recurring event titled 'Weekly Batch.'
3. 3
   Use a meal prep template — Create a rotating menu of 7 dinners. Example: Monday pasta, Tuesday stir-fry, Wednesday soup, etc. No decisions during the week. I use the Paprika app to store recipes and generate shopping lists. Grocery shopping becomes a simple fetch mission.
4. 4
   Set up email templates — For common email responses, create templates in Gmail or Outlook. I have 5 templates: 'Thanks, I'll review,' 'Meeting request,' 'Out of office,' 'Quick question,' and 'Decline.' This cuts email decision time by 50%.
5. 5
   Review and adjust weekly — After a week, review what worked. Did you actually eat the planned meals? Did you use the templates? Adjust the batch for next week. The goal is to reduce friction, not create a rigid system that breaks.

Assign a strict time limit to each decision. This prevents overthinking and forces your brain to commit. Parkinson's Law applies: work expands to fill the time available. Decisions do too.

1. 1
   Decide on a timer duration — For small decisions (e.g., which shirt to wear), set a 30-second timer. For medium decisions (e.g., which restaurant to choose), set 5 minutes. For big decisions (e.g., which job offer), set 24 hours. I use the timer on my Apple Watch.
2. 2
   Use the 2-minute rule — If a decision can be made in 2 minutes or less, make it immediately. Don't add it to a list. Don't think about it. Just decide. Example: 'Should I reply to this text?' If yes, reply now. If no, delete it. Done.
3. 3
   Limit options before deciding — Before you start the timer, narrow your options to 2–3. For example, when choosing a restaurant, pick 3 from Yelp and then decide. Never evaluate more than 5 options. I use the 'Rule of 3' for all non-critical choices.
4. 4
   Accept 'good enough' decisions — Perfectionism is a decision-fatigue multiplier. Remind yourself that most decisions are reversible. A 'good enough' choice made now is better than a perfect choice made later—or never. I literally say out loud: 'This is good enough.'
5. 5
   Review decisions after the deadline — After the timer rings, commit. No second-guessing. If you later realize it was a bad decision, treat it as data, not failure. I keep a 'Decision Log' in a notebook where I note the outcome and what I learned.

Apply a pre-defined framework to common decisions. This offloads the cognitive work to a system, so you don't have to weigh pros and cons from scratch each time.

1. 1
   Choose a framework for small decisions — The 'Eisenhower Matrix' categorizes tasks by urgency and importance. For daily tasks, I use the 'Eat the Frog' method: do the hardest thing first. This eliminates the decision of what to do next.
2. 2
   Apply the '80/20 Rule' to big decisions — Identify the 20% of factors that will drive 80% of the outcome. For example, when choosing a new laptop, focus on battery life and processor speed. Ignore color options. I use this for all purchase decisions over $100.
3. 3
   Create a decision tree for recurring choices — Map out a flowchart for common decisions. Example: 'If it's before 2 PM, I'll work on project A. If after 2 PM, project B.' I drew mine on a whiteboard and snapped a photo for my phone. No thinking required.
4. 4
   Use the 'WRAP' framework for major decisions — Widen your options, Reality-test your assumptions, Attain distance before deciding, Prepare to be wrong. This is from Chip and Dan Heath's book 'Decisive.' I use it for career moves and big purchases.
5. 5
   Review your frameworks monthly — Frameworks aren't static. After a month, check if your decision tree still fits. Adjust based on new information. I schedule a 15-minute review on the last Sunday of each month.

Information overload forces your brain to filter and decide what to ignore. By curating your inputs, you reduce the number of micro-decisions your brain makes subconsciously.

1. 1
   Unsubscribe from 10 email lists — Go through your inbox and unsubscribe from any newsletter you haven't opened in 30 days. I use Unroll.Me to do this in bulk. I removed 47 subscriptions in one sitting. That's 47 fewer decisions about whether to delete or read.
2. 2
   Turn off all non-essential notifications — Every notification is a decision: do I respond now or later? Turn off all notifications except calls and messages from key contacts. On my iPhone, I only allow notifications from my wife and Slack mentions. Everything else is silent.
3. 3
   Schedule social media check-ins — Instead of checking social media whenever you're bored, schedule two 10-minute slots per day. I check Instagram at 12 PM and 6 PM. No scrolling otherwise. This eliminates dozens of micro-decisions about whether to engage with a post.
4. 4
   Use a news aggregator with a single feed — Instead of visiting multiple news sites, use an RSS reader like Feedly. I have 10 feeds that I scan once per day. No hopping between sites, no deciding which article to read first. Just a linear feed.
5. 5
   Keep a 'read later' list — When you encounter an interesting article, save it to Pocket or Instapaper. Decide later whether to read it. This separates the decision of 'save' from 'read,' reducing immediate cognitive load.

Decision fatigue is partly about glucose depletion and mental rest. Taking breaks that involve no decisions—like walking or staring out a window—can restore your decision-making capacity.

1. 1
   Take a 5-minute break every 90 minutes — Set a timer for 90 minutes of focused work, then take a 5-minute break. During the break, do nothing that requires a decision. No checking email. No deciding what to eat. Just walk, stretch, or stare. I use the Pomodoro technique with 90-minute intervals.
2. 2
   Go for a walk without a destination — A 10-minute walk with no specific route reduces mental fatigue. Don't decide where to go—just walk out your door and turn left. I do this after lunch. The lack of decisions during the walk is restorative.
3. 3
   Practice 'decision fasting' — Set aside one hour per day where you make zero decisions. Follow a pre-planned script: same activity, same location, same everything. I do this from 7–8 AM. I eat the same breakfast, read the same type of book, and don't even choose which page.
4. 4
   Eat a small, healthy snack — Low glucose levels exacerbate decision fatigue. Keep a healthy snack like almonds or fruit at your desk. I eat a banana at 3 PM. This provides glucose without the decision of what to eat (since it's pre-decided).
5. 5
   Nap for 20 minutes — A short nap can restore cognitive function. Set an alarm for 20 minutes. No decision about when to wake up. I nap on my office couch with a sleep mask. The key is to make it a habit so you don't have to decide whether to nap.