Why even simple decisions can feel so hard
Have you ever stared at a menu for ten minutes, unable to choose between two seemingly identical options? Or felt paralyzed trying to pick what to wear, even though your closet is full? You’re not alone — making decisions, even small ones, can sometimes feel surprisingly difficult.
Psychologists call this phenomenon decision fatigue, and it’s more common than many of us realize. Every choice we make, from what breakfast cereal to buy to which route to take to work, uses up a portion of our mental energy. The more decisions we make, the less energy we have left to make the next one — which can make even the simplest choices feel overwhelming.
Why Simple Decisions Can Feel Complex
- Too many options: Modern life is full of choices. While variety can feel like freedom, it can also lead to “choice overload,” making it harder to pick anything at all.
- Fear of making the wrong choice: Even a small decision can trigger worry about consequences, regret, or judgment — and that anxiety can freeze us in place.
- Mental fatigue: Our brains have limited resources for focused thinking. After a long day of work, school, or parenting, decision-making can feel exhausting.
- Perfectionism and self-criticism: People who want to make the “perfect” choice may overanalyze even minor decisions, slowing themselves down.
Decision-Making in Different Disorders
Decision-making difficulties are not just a quirk of daily life — they are a significant feature in several psychological conditions. Here are some examples:
1. Anxiety Disorders
For someone with generalized anxiety disorder (GAD), even small choices can trigger intense worry. Picking a meal or deciding which email to respond to may lead to a spiral of “What if I choose wrong?” thoughts. The fear of making a mistake can make the simplest decisions feel paralyzing.
Sarah has GAD and avoids choosing restaurants when meeting friends because she worries she’ll pick the “wrong” place or that others won’t like her choice.
2. Obsessive-Compulsive Disorder (OCD)
OCD can make decision-making extraordinarily time-consuming. Individuals may feel they need absolute certainty before choosing, or they may engage in compulsive checking to feel “right” about their decisions. David, for example, might spend an hour deciding which shirt to wear because he worries that picking the wrong colour could have a “negative outcome” in some vague way, even though logically it doesn’t matter.
3. Depression
Depression often reduces motivation and energy, which can make even trivial decisions feel exhausting. The cognitive slowing and lack of confidence associated with depression can turn choosing what to eat or what task to do first into a major struggle. Maria, experiencing depression, postpones buying groceries because she feels incapable of deciding what to eat, leading to skipped meals or relying on takeout.
4. Attention-Deficit/Hyperactivity Disorder (ADHD)
People with ADHD may experience difficulty prioritizing choices, maintaining focus, or remembering all options. Impulsivity can also lead to making quick decisions without fully considering the outcomes, which can feel stressful afterward. James, who has ADHD, often starts comparing multiple online products for hours before buying anything — or buys impulsively, only to regret his choice later.
5. Compulsive Shopping / Impulse-Control Disorders
In conditions like compulsive shopping disorder, decision-making can become entangled with emotional regulation. Individuals may feel an intense internal struggle between the desire to purchase and the recognition that it may not be a rational choice. Lily wants to save money but finds herself repeatedly debating whether to buy clothes online, experiencing stress, guilt, and anxiety during the decision process.
The Psychology Behind It
Difficulty with simple decisions is a normal human experience — and it can be amplified by stress, fatigue, or mental health challenges.
Cognitive science shows that each decision — no matter how small — taps into our brain’s executive functions, which include planning, evaluating, and self-control. When these resources are depleted, the brain’s ability to weigh options carefully diminishes. This is why we may resort to default choices, procrastination, or avoidance.
Interestingly, research also finds that stress amplifies difficulty in decision-making. When our emotional system is activated, it can overshadow rational thought, making even routine choices feel heavy.
Understanding that decision-making is a mental resource that can be depleted is the first step in addressing it.
Practical Strategies for Easier Decision-Making
No matter the underlying condition, there are strategies that can make decision-making smoother:
- Limit options: Reduce choices when possible. For example, pre-select a few outfits or menu items.
- Set small deadlines: Give yourself a realistic time frame to decide.
- Use routines: Automate recurring decisions, like meal planning or morning habits.
- Prioritize important decisions: Save mental energy for bigger choices; let minor ones be “good enough.”
- Break tasks into steps: Instead of deciding everything at once, tackle decisions sequentially.
- Practice self-compassion: Accept that not every choice has to be perfect.
With awareness, supportive strategies, and professional guidance when needed, people can regain confidence in their decision-making, reduce stress, and feel more in control of their daily lives.
Remember: struggling to make choices doesn’t mean something is “wrong” with you — it often just means your brain is asking for a little support, structure, and rest.
If professional support is needed, you can schedule a free 10-minute consultation to learn how Mindscape clinicians can help. Alternatively, you can fill out the form with your preferred call time and contact number, and a team member will contact you within 48 hours.
