Brain Fog And Executive Function When You Live With Chronic Pain: 10 Minute Systems That Save The Day

Living with chronic pain is a full-time job. It’s like a constant negotiation with your body, and you are doing this delicate dance between pushing through and resting. It’s like your brain is always multitasking, because the pain signals keep your brain busy while you are trying to do other stuff and go about your day. 

There is so much more to pain management than taking some pills. There’s usually multiple medical professionals we are dealing with, and it takes energy we don’t have to go to all these appointments. With every task or commitment I make, I find myself calculating the least painful way to do it, and in the shortest amount of steps possible. Some days I don’t have that strength to push through the overwhelm very well, and on those days, it’s all about rest and self care. There is only so much about my chronic pain that I can and can’t control. Sometimes, there is a rare opportunity of having a real choice. Having a bit of control over whether or not I want to do something bad enough that I risk the extra pain and sometimes days long recovery. With every task, I have to ask myself what the fallout will be. 

The amount of pain I am almost always in, I am in a near constant need to distract my brain from how overwhelmed it is, to distract myself from the unrelenting pain, and I often say “I have to distract myself to focus”. It sounds funny right? Like, why would you want to be distracted when you are doing something, shouldn’t you want to focus on what you are doing with no distractions? What I mean is, I need something mindless to do, to take my mind off the pain just enough, so that my brain is calmer and has the capacity to focus on whatever it is I want to focus on, which is usually a conversation. So if we ever have plans or bump into each other and you notice I'm fiddling or doing something mindful while we are chatting, consider it a compliment, in that I am very interested in what you are saying and want to be able to use my best focusing on that.  

Pain management is also about pacing yourself, and prioritizing tasks and breaking them down. It’s about arranging for extra help, and making sure you have the proper support in place, and for many of us, it also includes running a family and household. It is really challenging as Pain Warriors, to get to a place where you can figure out how to adapt to today’s fast paced world when your body and mind cannot keep up. It’s too fast for me, so I do well on this little island, and I need the quiet for my brain. I have fully welcomed the slower pace. 

Every day I face these challenges, with each one having all contributed to negative changes in my brain. This has led me to feel something that many people don't talk about: the silent, frustrating and embarrassing companion that often comes with chronic pain: brain fog. I know I’ve talked about brain fog before on my blog, but it really is such a difficult thing to live with, and I want to find ways that I, and you, can do to lessen that burden, and maybe ease some of the anxiety we have about us having brain fog. 

Brain fog isn't a medical condition itself, but a term used to describe a cluster of symptoms including memory problems, lack of mental clarity, poor concentration, and difficulty focusing. It's that feeling of having a cloudy head, where simple tasks feel like climbing a mountain and words are just out of your reach. It makes remembering things minute to minute something that is tricky to do. For me, my mind literally goes blank, my brain visualizing a large, blank white board, and the only thought that runs through my mind is “what were we talking about”, “what was I saying?”, or “what was I doing?”. When your brain has to work that hard, to process each thought and part of your day, it means you are never truly able to be mindful and engaged. Pain takes that away. I have really learned a lot about living mindfully and gratefully over the last few years, and I worked hard to get to this place of being able to, but I have to work hard to keep that, as pain is around every corner trying to trip me up. Sounds exhausting right?

Why does brain fog happen when you have chronic pain?

The relationship between chronic pain and brain fog is complex and multifaceted. It's not just one thing, but a perfect storm of factors that can leave you feeling mentally drained. Below are 4 core examples of real causes of brain fog, with most Pain Warriors managing all of them on a day to day basis. 

1. The constant drain of pain: Chronic pain is an immense stressor on your body and your brain. The constant barrage of pain signals can overwhelm your nervous system, diverting cognitive resources away from functions like memory and concentration. Your brain is so busy processing pain that it has fewer resources left for everything else. I really feel this in a big way. I am so embarrassed about how forgetful I am, and how easily I am distracted, and how I can forget about something for days. It’s like I have ADHD, but I don’t, if that makes sense. Case in point, I am on my solo road trip to see my sister, and I was trying to find her work. I got myself turned around, on a completely different street, and had no clue where I was. Thankfully my sister helped me and I found her, LOL, but man, after driving all morning and feeling exhausted from that, I was so lost!
2. Inflammation: Many chronic pain conditions are linked to chronic inflammation. Research has shown that inflammation can impact brain function, affecting areas of the brain responsible for memory and executive function. It's like a low-grade fire in your brain that makes it harder for the neural pathways to work efficiently. In addition to CRPS in my legs, and my neck and back issues, I also have arthritis in my knees and hands, which cause me issues. Chronic pain creates a brain that is challenging to work with because it’s always preoccupied with this pain or that twinge. 
3. Sleep disruption: Chronic pain and sleep are locked in a vicious cycle. Pain can make it incredibly difficult to fall and stay asleep, and lack of sleep amplifies pain. Poor sleep quality is a major contributor to brain fog, as the brain needs deep, restorative sleep to clear out waste products and consolidate memories. This is usually difficult to do, because many pain warriors are in so much pain that they often don’t get into the 2 deepest stages of sleep, or do very little sleeping in those stages, which are the restorative stages. It’s like you are in a deficit no matter how much sleep you get. This causes brain fog, which causes me more stress, which increases pain, causing further sleep issues. I use the sleep app Rise to track my sleep and sleep debt.
4.  Medications: This is a big one. Many medications used to treat chronic pain and co-occurring mental health conditions (like depression, anxiety and PTSD) can have side effects that impact cognitive function. Pain medications, especially opioids, can cause sedation and mental sluggishness. Antidepressants, antipsychotics, anxiety medication, muscle relaxers, and even some over-the-counter medications can also contribute to brain fog. It’s a cruel irony—the very things you take to feel better can make it harder to think clearly. No matter how difficult it is, I’d still rather have brain fog than more pain. It’s not even a choice because my medications allow me to have a life outside of my bed, and I am so grateful I get that opportunity, because for many years I was mostly bedridden, and I feel like myself and my family missed out on so much because I couldn’t get out of bed. So I take this gift seriously. 

When you add it all up, it sounds like a lot doesn’t it? That’s because it is. Trying to concentrate or absorb what is going on at any given time, has to fly and navigate through all of that, to get to its destination. So having some mindful things to help calm that, so that I can focus on having a coffee with a friend, or going for a walk with my bestie, without as much chaos in my brain. Many times, if I don’t have that something to distract myself, and all of that chaos is running around my mind, by the time I get to my destination, I’m spent and have no more energy to give to anything. So finding that distraction that brings calm and focus to you is a really important skill to learn. 

The Struggle with Executive Function

Brain fog directly impacts executive function—the set of mental skills that includes working memory, flexible thinking, and self-control. These are the skills we use to plan, organize, prioritize, and manage our lives. When you have brain fog, these skills are compromised and doing those things becomes more difficult. As time goes on, you may not be able to do what you used to be able to do. To struggle with it at a young age is really frustrating. I went from priding myself in my memory, to being embarrassed of it. 

So, as I’ve mentioned above, this means that tasks that were once simple become Herculean. A trip to the grocery store feels overwhelming and uses too many spoons. Planning a doctor's appointment becomes a multi-day ordeal, especially if there are any tests that need done. Keeping track of medications, bills, and appointments feels like an impossible task. Managing all of those, all while trying to run a family and a household, and their commitments is no easy task. Especially if you don’t have a lot of help. This can lead to a vicious cycle of frustration, anxiety, and a feeling of being completely out of control.

But here’s the good news: you don't have to fight this battle alone. You can create systems and routines that support your brain when it's not at its best. These aren't complicated, hour-long solutions. They are small, ten-minute systems designed to provide structure and reduce the cognitive load, saving your limited energy for what truly matters. 

8 Ten-Minute Systems That Save the Day

These systems are not about perfection. They are about creating a framework that works for you on your worst days. Choose one or two to start with, and see how they can positively impact your life.

1. The 10-Minute Morning Brain Dump

What it is: The moment you wake up, take out a notebook or open a notes app on your phone. For 10 minutes, write down everything that is on your mind. Don’t filter it. Just let the thoughts pour out: "I need to call the pharmacy. Did I take my meds? The cat needs more food. What am I going to eat for lunch? I'm so tired."

Why it works: This practice gets all the swirling anxieties and to-do lists out of your head and onto a page. It externalizes your mental clutter, giving your brain a chance to start the day with a clearer slate. You don’t have to keep track of it all in your head.

Positive impact: You'll feel less overwhelmed and more in control. This simple act can reduce morning anxiety and help you prioritize your day more effectively, even if your "to-do" list is just one or two items.

2. The Daily "Top 3" List

What it is: At the start of your day, or even the night before, identify just three things you want to accomplish. These can be tiny tasks: "Take a shower," "Call the doctor's office," or "Eat a real meal." Write them down somewhere visible.

Why it works: When brain fog makes everything feel monumental, this system provides a clear, manageable focus. It prevents you from getting bogged down by a long, impossible list and gives you a sense of accomplishment when you complete even one task.

Positive impact: This system shifts your mindset from "I can't do anything" to "I can do these three things." It builds momentum and reduces the feeling of failure that comes from not being able to do it all.

3. The "Everything Has a Home" Tidy

What it is: Dedicate 10 minutes a day to putting things back in their proper place. This isn't deep cleaning. It's about reducing visual clutter and creating a predictable environment. Put the keys on the hook, the mail in the basket, the mug in the sink.

Why it works: Visual clutter creates mental clutter. When you're constantly searching for things, you're using precious cognitive energy. This system ensures that the things you need most are always where you can find them, minimizing frustration.

Positive impact: You'll save time and energy. It reduces decision fatigue and the stress of a disorganized environment, which can be particularly overwhelming when you're already struggling with brain fog.

4. The 10-Minute Mindful Break

What it is: Set a timer for 10 minutes and do absolutely nothing but focus on your breath. You can sit, lie down, or even just be still. Don't try to clear your mind; just notice your breath going in and out. If your mind wanders, gently bring it back.

Why it works: This is a mental reset button. It gives your brain a much-needed rest from the constant stimulation and processing of pain signals. It activates your parasympathetic nervous system (the "rest and digest" system), which can help reduce stress and inflammation.

Positive impact: This practice can improve focus, reduce anxiety, and help you feel more grounded. It’s a powerful tool for self-regulation and can even help improve sleep quality over time.

5. The "Meal Prep & Go" Bag

What it is: In 10 minutes, you can prep for a future meal or snack. This could be chopping some vegetables, putting ingredients for a smoothie in a bag in the freezer, or portioning out nuts and fruit for snacks. Keep a few easy, no-cook options ready.

Why it works: When brain fog hits, cooking can feel impossible. This system ensures that on those days, you don't have to make a decision about what to eat. The work is already done. It reduces the likelihood of skipping meals or relying on unhealthy convenience foods.

Positive impact: Better nutrition, less stress, and more energy. When you fuel your body well, your brain has a better chance of functioning optimally. This system also reduces the cognitive load of having to figure out what to eat every time you're hungry.

6. The Appointment and Meds Dashboard

What it is: In 10 minutes, set up a simple system to track your appointments and medications. This could be a whiteboard, a calendar on the wall, or a dedicated page in a planner. Write down all doctor's appointments, medication refill dates, and a check-off list for your daily meds.

Why it works: This system takes the burden of remembering crucial details off your brain. It's a visual, external "dashboard" that you can check at a glance. It reduces the anxiety and potential consequences of forgetting a dose or an important appointment.

Positive impact: This gives you a feeling of security and control. You're less likely to miss a dose or an appointment, which is vital for managing your pain and overall health.

7. The "Future Me" Favor

What it is: Think about one small thing that "Future You" will be grateful for. For 10 minutes, do that thing. This could be: loading the dishwasher, setting out tomorrow's clothes, refilling your water bottle, or paying a bill that is due soon.

Why it works: This system is all about proactive kindness to yourself. It prevents small, easy tasks from piling up and becoming overwhelming later on. It acknowledges that your energy and clarity will fluctuate and plans for it.

Positive impact: This practice creates a feeling of self-compassion and reduces the stress of a growing to-do list. When you wake up to a tidied space or a task already completed, it's a small victory that can lift your spirits.

8. The "Just One" Rule

What it is: When a task feels too big, tell yourself you will work on it for just 10 minutes, or just complete one part of it. If you need to write an email, just write the first sentence. If you need to do laundry, just put the clothes in the washer. If after 10 minutes you want to stop, you can.

Why it works: Brain fog makes it hard to start tasks. This rule bypasses that initial barrier by making the task seem tiny and non-committal. Often, the hardest part is just beginning. Once you start, you may find the momentum to continue, but if not, you've still accomplished something.

Positive impact: This system prevents you from getting stuck in a state of inaction. It allows you to make progress in small, manageable chunks, and every small step forward is a win against the overwhelm of chronic pain and brain fog.

This blog post has explored the multifaceted nature of brain fog in chronic pain, revealing it not as a singular condition but as a cluster of symptoms encompassing memory issues, lack of mental clarity, poor concentration, and difficulty focusing. We've delved into the "why" behind this frustrating companion, examining how the constant drain of pain, chronic inflammation, sleep disruption, and even necessary medications conspire to create a mentally taxing environment.

However, the heart of this discussion lies in empowerment. While chronic pain may be a long, winding, and bumpy road, brain fog doesn't have to dictate your destination. The eight ten-minute systems presented here are not about achieving perfection, but about building a supportive framework for your brain, especially on its cloudiest days. From the mental decluttering of the "Morning Brain Dump" to the proactive self-kindness of the "Future Me" Favor, each system offers a small, manageable step towards reclaiming control and reducing cognitive load.

By embracing these simple, actionable strategies, you can cultivate a more predictable and less overwhelming environment. You can lessen anxiety, improve focus, and build momentum, transforming feelings of helplessness into a sense of accomplishment. Remember, every small step forward is a victory against the overwhelm, a testament to your strength in adapting to today's fast-paced world while honoring the needs of your body and mind. You possess the power to create a life where you can thrive, finding moments of calm and clarity amidst the challenges, and ultimately, living more fully.

You don't have to manage your chronic pain journey alone. Join our community of pain warriors by signing up for my newsletter on the home page or below any blog post on my website:

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For more resources, browse my collection of chronic pain-themed trackers, planners, and journals at my shop: 

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