The scoring model (simple, practical)

The meter combines decision load (how many choices + how complex they are) with friction (interruptions and time pressure) and strain (stress). Two “protectors” — sleep quality and autonomy — reduce fatigue. The result is scaled to 0–100, where higher means more decision fatigue.

• Decisions made: more choices → more depletion.
• Complexity: higher stakes/ambiguity burns more mental fuel.
• Interruptions: context switching increases cognitive cost.
• Time pressure: urgency reduces thoughtful processing and increases stress.
• Stress: baseline stress amplifies fatigue and impulsivity.
• Sleep quality: better sleep restores executive control (protective).
• Autonomy: having control reduces perceived load (protective).

• Decisions made: 18%
• Complexity: 18%
• Interruptions: 16%
• Time pressure: 16%
• Stress: 14%
• Sleep quality (protective): 10%
• Autonomy (protective): 8%

• This is a self‑reflection heuristic, not a lab measurement.
• Use it for trend‑tracking and coaching yourself (or your team) to simplify.

Frequently Asked Questions

• Is decision fatigue real?

  Many people experience a very real “depletion” feeling after sustained choosing. Research debates the exact mechanism, but the practical experience is common: more choices + pressure often leads to worse decisions and more avoidance. This tool focuses on the lived pattern, not a diagnosis.

• Why do sleep and autonomy lower the score?

  Better sleep supports attention and self‑control. Autonomy (having control over timing and method) reduces perceived pressure — the same task often feels lighter when you choose it.

• What’s a “good” score?

  Lower is “fresher.” Most people want to stay under ~50 on normal days. A high score doesn’t mean you’re failing — it means your environment is demanding choices and you need simplification or recovery.

• How often should I use it?

  Weekly (Last 7 days) is great for trend‑tracking. Daily is useful during intense periods (launches, exams, travel).

• What if my score is high every day?

  If you’re persistently overloaded, consider reducing commitments, building defaults (meal plan, wardrobe, routines), and getting support. If distress feels severe or unsafe, reach out to a qualified professional.

Exactly how your score is calculated

Every slider is 1–10. Five factors increase fatigue (decisions, complexity, interruptions, time pressure, stress). Two factors reduce fatigue (sleep and autonomy). We first compute a weighted “fatigue intensity” on a 1–10 scale, then convert it to 0–100 for a simple interpretation.

• Sleep penalty = 11 − sleep (so poor sleep increases fatigue).
• Autonomy penalty = 11 − autonomy (so low autonomy increases fatigue).

FatigueIntensity = 0.18·decisions + 0.18·complexity + 0.16·interruptions + 0.16·pressure + 0.14·stress + 0.10·(11−sleep) + 0.08·(11−autonomy)

Because FatigueIntensity lives roughly on a 1–10 scale, we map it to 0–100 using: FatigueScore = ((FatigueIntensity − 1) / 9) × 100. We then clamp to 0–100 and round.

• 0–29 Fresh: bandwidth is good; protect your routine.
• 30–54 Strained: simplify choices; add micro‑breaks.
• 55–74 High fatigue: reduce decisions; add defaults; rest.
• 75–100 Overloaded: triage; postpone non‑urgent choices; ask for help.

Three realistic scenarios

Decisions 6, Complexity 5, Interruptions 4, Pressure 5, Stress 4, Sleep 7, Autonomy 6. Sleep penalty = 4, Autonomy penalty = 5. The score lands around the mid‑40s — strained. You might feel okay, but small friction (notifications, too many tabs) starts to matter.

Decisions 8, Complexity 8, Interruptions 7, Pressure 8, Stress 7, Sleep 4, Autonomy 4. That’s high load + poor recovery. Score often hits the 80s — overloaded. Best move: cut choices (defaults), batch decisions, and recover sleep as a priority.

Decisions 3, Complexity 3, Interruptions 2, Pressure 2, Stress 3, Sleep 8, Autonomy 8. Score is usually under 25 — fresh. You’ll likely feel more patient, creative, and decisive.

Try this: run the meter after lunch and again in the evening. If the score jumps, your afternoon is your “fatigue cliff.”

Make fewer choices (without losing freedom)

The fastest way to lower decision fatigue is not “try harder.” It’s change the environment so your brain makes fewer high‑friction choices.

• Default lists: 3 go‑to lunches, 3 workouts, 3 “start tasks.”
• Decision batching: choose meals, outfits, and schedule in one block (weekly works).
• Rules of thumb: “If it takes <2 minutes, do it now” or “Pick the ‘good enough’ option.”
• Reduce interrupts: notifications off, focus blocks, single‑tab mode.
• Pre‑commit: decide “when X happens, I do Y” (implementation intentions).
• Raise sleep priority: one good night often restores better choices than caffeine.
• Ask for constraints: fewer options makes choosing easier (“top 2, not top 20”).

• Pick one “default” (breakfast, outfit, playlist, work start ritual).
• Batch messages: check them 3 times today (not constantly).
• At night: write tomorrow’s first task on paper.

Shareable insight prompts

If you want to share this (or reflect in a journal), use one of these prompts:

• “My decision fatigue score is ___/100 — my biggest drain is ____.”
• “One default I’m adding this week: ____.”
• “My ‘fatigue cliff’ time is around ____ (when my patience drops).”
• “I’m reducing choices by ____ (batching / turning off notifications / simplifying).”

People don’t share scores — they share the one change they’re making. That’s the hook.

Use this tool responsibly

This meter is designed for self‑reflection and habit building. It does not diagnose burnout, ADHD, depression, or any other condition. If decision fatigue is affecting your work, relationships, or safety, consider speaking with a qualified professional who can help you evaluate what’s going on.

• Run “Last 7 days” every Friday.
• Pick one simplification (default meals, fewer meetings, notification rules).
• Save it — compare trend, not perfection.