Brain fog and cognitive symptoms
Cognitive difficulties are common in Long Covid and are often described as “brain fog”. People report different patterns, but it can feel like your thinking is slower, harder work, or less reliable than it was before.
Brain fog can include:
problems with short-term memory (forgetting what you were doing or what someone just said)
reduced concentration (finding it hard to read, follow a conversation, or stay on task)
slower processing (needing more time to think or respond)
difficulty finding words or following complex information
feeling mentally “foggy”, spaced out, or easily overwhelmed
sensory overload (noise, light, or busy environments becoming too much)
For many people, cognitive symptoms fluctuate and can worsen after exertion, stress, poor sleep, illness, or over-stimulation.
What can help
These are general approaches many people find helpful. You do not have to do them all, and it’s okay to start small.
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Do one thing at a time and break tasks into small steps
Use practical supports (checklists, reminders, notes, calendars)
Keep key items in consistent places to reduce decision-making and “searching”
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Take short, regular breaks before you feel wiped out
Choose low-stimulation rest (quiet, dim light, eyes closed) rather than scrolling
If you experience PEM, treat reading, screens, meetings and decision-making as exertion and pace them like physical activity
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Lower sensory input where you can (quieter times, earplugs/headphones, sunglasses)
Ask for information in writing (agendas in advance, written follow-ups)
Use your best time of day for higher-demand tasks, and batch admin for lower-capacity periods
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If brain fog reliably gets worse after mental effort (often later the same day or the next day), it may be part of PEM. In that case, “pushing through” can lead to setbacks. Pacing and energy management are often a better starting point.
RESOURCES
BMJ Practice Pointer (useful to share with your GP/care team)