How To Cope With Fibro Fog and Feel Better Each Day

Fibromyalgia comes with a lot of physical symptoms, but not every symptom is one you see! Fibro fog affects your attention span and influences the way you spend your time on a daily basis. 

Knowing all of the symptoms and how they relate to you is key in learning how to cope with fibro fog! 

How To Cope With Fibro Fog and Feel Better Each Day | Quit Chronic Fatigue

What is Fibromyalgia? 

Fibromyalgia is a chronic illness that causes achiness in your muscles and joints. It is not a rare condition, and more people may have it than you think—around five million American adults have fibromyalgia. 

It also impacts the way you think, your memories, and your ability to recognize things. People described this group of mental symptoms as similar to having a fog over your brain, hence the name fibro fog. 

What is Fibro Fog? 

So what really is fibro fog and how does it affect you? 

People who have fibro fog may experience one symptom or multiple symptoms all at the same time. And your unique symptoms may differ from others with fibromyalgia. 

Generally, fibro fog causes disorientation. Some people become more forgetful or confused about daily tasks. Others find they struggle staying focused and that their minds aren’t centered.

Like many symptoms you’ll experience with fibromyalgia, the severity of them can vary day-to-day and year-to-year. Outside factors like a lack of sleep or increased stress also influence the severity of your symptoms. 

How To Cope With Fibro Fog 

There are a number of actions you can take to help you continue to live a stress-free life without the constraints of your fibro fog. Here are some of our best tips! 

Create Reminders for Yourself With Sticky Notes 

You may feel overwhelmed with the haze that comes along with fibro fog. Even in your downtime, you can become focused on all the things you need to accomplish. Don’t fear, sticky notes are here! 

Sticky notes can save you time and energy by keeping track of important dates, names, and any information that you need to remember. Using sticky notes helps combat forgetfulness by allowing you to stay organized. You’ll be able to physically recognize what still needs to be done and appreciate what you’ve completed. 

With the organization of sticky notes, you can step back into the clarity of your daily routine without extra pressure. 

Regularly Track Your Symptoms 

Experiencing multiple symptoms of fibro fog leads to juggling all of your feelings at once. You can keep track of all of your experiences in order to distinguish what is affecting you and when it is happening. 

A symptoms journal allows you and your doctor to determine when you are feeling at your best or worse. That way, you can map out what affects your fibro fog and figure out how to change it. This sets you in the right direction of your journey to feeling better. 

Even better, you can join a community of others with fibromyalgia. Sharing your symptoms and triggers helps you feel less alone. Together, you can help each other make changes in order to find relief!

Focus on Getting Enough High-Quality Sleep

Building a specific sleep schedule prevents flare-ups in your fibro fog. Establishing set sleep times allows you to form a more consistent sleep pattern. Because of the consistency, your body is able to rest more easily. 

When planning out your bedtime, try to aim for at least seven hours of sleep. Seven hours of good sleep helps you be at the top of your game. You’ll also feel less compelled to take naps during the day, which will strengthen your sleeping schedule.

Avoid certain drinks like alcohol or caffeine because they can keep you up later than expected. If you fall asleep later than you want, you may see disruptions in your rest. 

Related: How to Get Through a Fibromyalgia Flare Up

Add Exercise To Your Fibro Fog Routine 

Exercise fuels your body for a number of reasons. 

It fights off the pain and achiness that comes with fibromyalgia. On top of that, working out subdues the internal effects of fibro fog. 

The exercise will clear your head. With a clear mindset, you have more focus and energy to tackle the tasks of the day. If possible, try to find time in your mornings to exercise. You gain more concentration for the day to come. 

Daily exercise also helps you maintain that consistent sleep schedule we talked about, and more rest means more energy!

Take It One Thing At A Time 

Directing your attention to one task at a time eliminates the disorientation you may feel with fibro fog. 

You can create a to-do list to visualize the one-by-one process and avoid doing too much at once. A to-do list keeps you on track with your own thoughts, preventing any confusion with what you need to accomplish. 

Make your to-do list fun. Color in a box or cross out the words. Just find ways to celebrate when you complete another task on your list. 

Each task completed equals one win against your symptoms, and you deserve every win. You’ve earned it! 

Try Out Some Mental Exercises 

Keep your brain at its prime by participating in brain games or mental exercises. Crossword and jigsaw puzzles push your brain, just like running pushes your body. Trying to figure out what word fits for 2-down can strengthen your focus. 

There’s no rule that says you need to work out your mind alone! Play a game of chess or checkers with a friend. You can keep your brain activity flowing while enjoying time with someone you care about. 

Switch Up How You Work When Dealing With Fibro Fog

When it comes to fibromyalgia, embracing change becomes a priority. Because of the exhaustion that people face, some wrestle with maintaining a steady work schedule. 

If possible, you may need to re-adjust your hours to work with your health and work requirements. 

But remember, the most important thing to worry about is how you feel! Changing your availability can help prevent extreme exhaustion or feeling burnt out. If you feel more energized, you’ll be able to accomplish more at work, too. 

Try Supplements for Extra Nutrition 

Deficiencies in vitamin D and magnesium irritate the symptoms of fibro fog. 

Soaking up the rays of the sun (with sun protection, of course) or eating fish, eggs, and cheese are ways to acquire vitamin D naturally. Similarly, you can change the food you eat to intake more magnesium. 

Both vitamin D and magnesium are offered in supplemental forms with varying dosages. If you feel like you aren’t getting the proper nutrients through the foods you eat, supplements may be for you.

Before making any changes to your daily routine, talk to your doctor! They will be able to explain the benefits and any side effects that taking supplements may cause. 


It’s common to feel frustrated with the symptoms of fibro fog. But these tips will help you stay more organized and energized to cope with fibromyalgia fog.

How To Cope With Fibro Fog and Feel Better Each Day | Quit Chronic Fatigue

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