If you live with high-frequency chronic migraine, you probably know this struggle well: the pain isn’t always the worst part—it’s the unrelenting brain fog that leaves you feeling like you’re thinking through molasses.
I am a neuroscience PhD student, which means my job requires intense thinking, problem-solving, and deep focus. And yet, most of the time, I feel like my brain is barely functioning. I’ve had to cut my work hours significantly—not because I’m in excruciating pain, but because I simply cannot think.
If you’ve ever found yourself staring at a screen, unable to process what you just read, you know exactly what I mean.
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So what do you do when you can’t think?
Of course, the ideal solution is to reduce attack frequency—but let’s be honest: if you’re reading this, you’ve probably already tried everything. A friend recently shared their frustration with me:
“I’ve done it all—Botox, CGRP preventives, supplements, blood sugar regulation, exercise, relaxation, even Pain Reprocessing Therapy. And yet, I’m still stuck in the fog.”
Rather than waiting for a breakthrough that may or may not come, I’ve shifted my focus to finding ways to make my brain work as well as possible within my current reality.
Here’s what’s helped:
1. Work With Your Brain, Not Against It
🔹 Time Your Deep Work Strategically
If you have even brief moments of clarity, use them wisely. Pay attention to patterns—are you slightly sharper in the morning? After movement? After eating? Identify your best cognitive window and protect it for deep work.
🔹 Chunk Tasks by Cognitive Load
Not all tasks require the same level of brainpower. Break your work into:
✔️ High-effort (deep thinking, writing, analysis)
✔️ Medium-effort (editing, reviewing, organizing thoughts)
✔️ Low-effort (emails, formatting, simple admin work)
When the fog is thick, stick to low-effort tasks. Save deep thinking for the clearer moments.
🔹 Externalize Memory
Brain fog makes it impossible to hold information in your head. Use detailed to-do lists, voice notes, or mind maps so you don’t have to rely on your working memory.
2. Conserve Energy & Prioritize Wisely
🔹 Lower Cognitive Overhead
Are there tasks you can delegate or simplify? If your workload is overwhelming, consider paring down to just the most critical work until your brain is in a better place.
🔹 Let Go of Unrealistic Expectations
If you’re spending more energy fighting your limitations than actually getting things done, it might be time to rethink what “productive” looks like for you right now.
3. Brain Fog Hacks That (Sometimes) Work
🔹 Target the Fog Directly
Some people find that caffeine, nicotine lozenges (in small doses), or nootropics help with migraine-related cognitive dysfunction. Always check with your doctor before experimenting, but it’s worth exploring.
🔹 Cold Exposure & Movement
Cold showers, ice packs on the neck, or a brisk walk can sometimes help snap your brain out of the fog—at least temporarily.
🔹 Improve Sleep as Much as Possible
Even small improvements in sleep quality can make a difference. If you haven’t optimized sleep beyond basic migraine advice, it might be worth revisiting.
4. Long-Term Adjustments
🔹 Would a Schedule Change Help?
If brain fog is relentless, would shifting to a more flexible schedule or adjusting your workload make it more manageable?
🔹 Reevaluate Treatment Strategies
If your current treatments aren’t getting you to a functional place, it might be time to revisit your treatment plan with your doctor. Some people do better with different CGRP preventives, gepants, devices, or additional therapies.
You’re Not Alone in This
Brain fog from chronic migraine is exhausting and isolating. It’s easy to feel like you’re failing when your brain refuses to cooperate. But the truth is, you’re doing the best you can in a wildly unfair situation.
If this resonates with you, I’d love to hear from you—what helps you function through the fog? Let’s build a list of brain fog survival strategies together.
Drop your thoughts in the comments!
Related Post: If you’re looking for a comprehensive list of migraine preventive options, check out my Master List of Migraine Preventives, where I break down medications, supplements, lifestyle strategies, and alternative therapies that might help reduce attack frequency.