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How to Reduce Decision Fatigue - Psychology of Minimalism

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From the moment you open your eyes in the morning, it's a series of decisions. What clothes? Breakfast? Commute? Lunch? Dinner? You make 35,000 decisions a day. Your brain can't help but get exhausted. This is Decision Fatigue - a chronic condition of modern people created by the Paradox of Choice.

First, read: What is the Paradox of Choice?

What is Decision Fatigue?​

Definition​

Decision Fatigue is the phenomenon where mental energy is depleted after making numerous decisions, leading to decreased decision quality and increased impulsive choices.

Key Concepts

  • Willpower is a finite resource (like a muscle)
  • Morning > Evening (willpower decreases)
  • Even trivial decisions consume energy
  • Need to preserve energy for important decisions

Number of Decisions in a Day​

Research Results (Cornell University)

  • Food-related decisions only: 226 per day
  • Total decisions: About 35,000
  • Important decisions: 70-100

Willpower by Time of Day

  • 6-9 AM: 100% (peak)
  • 1-3 PM: 60% (decreased after lunch)
  • 6-9 PM: 30% (nearly exhausted)
  • After 10 PM: 10% (dominated by impulse)

Symptoms of Decision Fatigue​

1. Decision Avoidance​

Symptoms

  • "I'll think about it later"
  • Postponing important decisions
  • Preference for status quo

Examples

  • Continuously postponing insurance renewal
  • Delaying job change decision
  • Missing investment opportunities

2. Impulsive Choices​

Evening Trap

  • Ordering late-night food (willpower exhausted)
  • Online shopping (unnecessary purchases)
  • Netflix binge-watching (loss of self-control)

Statistics

  • 70% increase in impulse purchases during evening
  • Most diet failures occur in the evening
  • "I'll start tomorrow" promises

3. Status Quo Bias​

Judges Study (2011, Israel)

Parole Hearing Results

  • Morning hearings: 70% parole approval
  • Afternoon hearings: 10% parole approval

Reasons

  • "Approval" requires a decision (needs energy)
  • "Rejection" maintains status quo (saves energy)
  • Willpower exhausted in the afternoon → Increased rejections

Meaning: Even fair judgments can vary depending on the time of day!

4. Decreased Decision Quality​

Bad Evening Decisions

  • Increased emotional decisions
  • Loss of long-term perspective
  • Choosing short-term pleasure

Solutions from Famous People​

Steve Jobs: Same Clothes​

Strategy

  • Black turtleneck + jeans every day
  • Eliminate clothing choice decision
  • Preserve energy for important decisions

Interview Quote

  • "I want to make only truly important decisions"
  • "I don't want to think about things like clothes"

Mark Zuckerberg: Gray T-shirt​

Same Principle

  • Multiple same gray t-shirts
  • Remove "silly decisions"
  • Focus on Facebook product decisions

Statement

  • "I want to simplify my life"
  • "I don't want to spend energy choosing clothes"

Barack Obama: Two-Color Suit​

President's Choice

  • Only gray or blue suits
  • Minimize trivial decisions
  • Focus on national important matters

Interview

  • "There are too many decisions to make"
  • "Trivial things should be automated"

Practical Solutions​

1. Routinization​

Fixed Morning Routine

Bad Example

  • Pondering "What to wear?" (10 minutes)
  • Wondering "What to eat for breakfast?" (5 minutes)
  • → Energy consumed from the start of the day

Good Example

  • Same style clothes Monday-Friday
  • Always the same breakfast menu
  • → Automatic execution, energy conservation

Specific Routine

Monday-Friday morning:
- Clothes: Shirt + Jeans (fixed)
- Meal: Oatmeal + Banana + Coffee (fixed)
- Commute: Same route (fixed)
→ 3 decisions → 0 decisions

2. Wardrobe Minimalism​

Capsule Wardrobe

Principles

  • Own only 10-20 pieces
  • Everything matches well
  • OK to wear anything

Combinations

  • 5 tops × 4 bottoms = 20 combinations
  • But only 2 choices (top/bottom)
  • Drastically reduced complexity

Practice

  • Discard clothes not worn in a year
  • Keep only similar styles
  • Seasonal capsule composition

3. Meal Routinization​

Plan Weekly Meals in Advance

Plan on Sunday

Monday: Chicken Breast Salad
Tuesday: Grilled Salmon
Wednesday: Pasta
Thursday: Bibimbap
Friday: Eating out (free)
Saturday: Eating out (free)
Sunday: Easy meal

Effects

  • Remove "What to eat?" for every meal
  • Simplified grocery shopping
  • Healthier choices (reduced impulsive delivery)

4. Batch Processing​

Handle Similar Decisions at Once

Emails

  • ❌ Checking constantly throughout the day (30 decisions)
  • ✅ Check only twice a day (10 AM, 4 PM)
  • → Drastically reduce decision count

Meetings

  • ❌ 10-minute intervals between meetings (complex)
  • ✅ Meetings only Tuesday/Thursday afternoon (focused)
  • → No meetings on other days

Decision-Making

  • ❌ Worrying whenever thought occurs
  • ✅ Set "decision time" (9 AM daily)
  • → Just make a note for "later" at other times

5. Pre-commitment​

Establish Rules in Advance

Shopping

  • "Won't buy if over budget"
  • No on-site dilemmas
  • Already decided

Meals

  • "No food after 8 PM"
  • No need to ponder late-night temptations
  • Rules decide

Social Media

  • "No phone after 9 PM"
  • Use automation apps
  • Remove decision

6. Reduce Options​

Intentionally Limit Choices

Netflix

Restaurants

  • Look at only 3 menu items
  • Ignore the rest
  • Quick choice

Online Shopping

  • Compare only first 5 items
  • Do not look beyond
  • Prohibit pursuit of perfect product

Securing Time for Important Decisions​

Important Decisions in the Morning​

Peak Willpower Time

  • 9-11 AM = Optimal decision time
  • Important meetings, contracts, strategic discussions
  • Focus during this time

Afternoon/Evening

  • Simple tasks
  • Routine work
  • Avoid important decisions

Manage "Decision Budget"​

Concept

  • Daily willpower = 100 points
  • Each decision consumes points
  • Focused allocation for important things

Example

- Choosing clothes: 5 points (0 if routinized)
- Meal decision: 5 points (0 if routinized)
- Email reply: 10 points (5 if batched)
- Important project decision: 30 points (in the morning!)
- Investment decision: 50 points (separate time)

Restore Decision Energy​

Recovery Methods

  • Glucose intake (snacks, fruits)
  • Short breaks (10 min meditation)
  • Walking (brain recharge)

Research Results

  • Willpower restored after glucose intake
  • Judges' fair decisions increased after snack breaks

Digital Detox​

App Organization​

Smartphone Home Screen

  • Only 5 essential apps
  • Others in drawer
  • Minimize choices

Notifications

  • Turn OFF all app notifications
  • Only ON for essential apps (phone, text)
  • Block notifications = Block decision requests

Social Media​

Infinite Scroll Addiction

  • Unconscious decision for each post
  • Hundreds of decisions per day
  • Energy exhaustion

Solution

  • Time-limit apps (30 min)
  • Use only at specific times
  • Remove from home screen

Learn More​

Conclusion​

Decision Fatigue is a real-life symptom of the Paradox of Choice. Modern society imposes too many choices and depletes our mental energy.

Core Principles

  1. Willpower is finite - Use sparingly
  2. Automate trivial decisions - Routines, rules
  3. Focus on important decisions - Morning time
  4. Intentionally reduce options - Minimalism

Practice Checklist

  • Fix morning routine (clothes, meals)
  • Wardrobe minimalism (20 pieces or less)
  • Plan weekly meals in advance
  • Batch process emails (twice a day)
  • Important decisions in the morning
  • Organize smartphone home screen
  • Create automatic decision rules

Common Trait of Famous People

  • Steve Jobs, Zuckerberg, Obama
  • All eliminate "trivial decisions"
  • Use energy only for important things

Paradoxical Truth

  • More choices ≠ More freedom
  • Constraints actually provide freedom
  • Simplicity creates creativity

"Starting today, don't ponder what clothes to wear. Ponder how to change the world."

Reduce decisions, and you can focus on truly important decisions! ✨