Question for you ….

How is your concentration, attention and focus these days?

Do you feel like you are always scattered and pulled in every direction?

Overwhelmed, anxious, and exhausted?

Do you find yourself wondering why you bought that thing you didn’t need, ate that thing you were trying to avoid, or said that thing you can’t believe you said?

It’s obvious more of us are feeling the effects of stress, brain fog and even potentially ADHD that may have been unrecognized or unacknowledged up until now.

Today we’re going to talk about what’s going on but first, let’s start with a quick true or false check-in:

  • I lose my train of thought or forget what I was about to do.

  • I have trouble finding the right word, even when I know what I want to say.

  • I reread things because the information doesn’t seem to sink in.

  • I feel slower than usual when thinking, responding or making decisions.

  • I’m more easily distracted and have difficulty staying focused.

  • Everyday tasks feel more mentally demanding than they should.

  • I become overwhelmed when I have several things to manage at once.

  • My brain feels tired, foggy or “offline,” especially when I’m stressed.

  • I easily feel overwhelmed in environments with loud noises or bright lights.

  • I find myself second-guessing social interactions, wondering if I overshared or said something I shouldn’t have.

If you’re saying yes or relating to many of these questions you’ll want to get to know a Tonal Chiropractor’s favourite area of the brain. Whether this is a first introduction or you've already met let’s talk about your Prefrontal Cortex or PFC for short.

your PFC is like your brain’s overworked manager juggling higher-order thinking tasks while trying to keep the chaos of life from spiralling out of control

Your PFC helps you plan, prioritize, make decisions, solve problems and stay focused. It supports your working memory - the mental sticky note that reminds you why you opened the fridge, where you parked and what you were about to say.

Your PFC also plays an important role in emotional regulation and impulse control. It’s the part of your brain that helps you pause before reacting, consider the consequences of a decision and choose how you want to respond.

In other words, your prefrontal cortex is responsible for many of the abilities you rely on to manage everyday life.

And it has a lot on its plate.

So, next time you forget where you put your keys or say something you wish you hadn’t, just remember to cut your PFC some slack. It’s doing the best it can in a world full of distractions, and these signs of overwork tell you it’s time for some PFC TLC.

PFC + Stress

When you are under stress, do you make the best decisions and show up as your best self?

Of course not.

Under stress, your nervous system shifts resources to detect and respond to potential danger. That response is valuable when you need to act quickly. Your heart rate may increase, your muscles prepare to move, and your attention narrows toward whatever feels most urgent.

But when stress is intense or ongoing, your prefrontal cortex has a harder time doing its job effectively.

chronic or intense stress impairs your PFC's ability to function effectively, reducing your capacity to manage emotions and make rational decisions

At the same time, stress strengthens circuits in the amygdala, a brain region responsible for fear and anxiety. This imbalance can lead to increased impulsivity, emotional reactivity, and difficulty coping.  Your PFC is overwhelmed, so instead of weighing the pros and cons of a decision, stress affects your ability to focus, leading to decisions that your non-stressed self would raise an eyebrow at.

The more stressed you are, the more your PFC throws up its hands and says, “Forget it! Let’s just wing it!”

And the more you just wing it, the more stressed you are.

And repeat.

Bring on the Brain Fog 

If you're stressed enough, you will feel the effects of concentration-crushing brain fog. Answering true to the quiz questions we started with means you have experienced this feeling. (I don’t know anyone who hasn’t at some point).

brain fog = an annoying state of mental mushiness where your thoughts feel like they’re stuck in slow motion—kind of like trying to recall a word that’s right on the tip of your tongue

Brain fog isn’t a diagnosis. It’s a way to describe a collection of cognitive experiences, including slowed thinking, forgetfulness, poor concentration, and mental fatigue.

It can feel as though someone has placed a hazy filter over your brain. Your thoughts are still there, but they’re harder to reach. A simple decision takes too much energy. Conversations are difficult to follow. You open a document and stare at it without processing anything.

This isn’t a lack of motivation. It’s your brain working incredibly hard just to function at what feels like half-speed.

Brain fog and your PFC are like two mismatched roommates—one’s trying to clean up and get organized, while the other is lounging on the couch, completely zoned out, pretending not to notice the chaos around them.

Is it stress, brain fog or ADHD?

Brain fog and ADHD can share certain experiences, including distractibility, forgetfulness, disorganization, and difficulty completing tasks, and both are intensified by stress.

But they aren’t the same thing.

ADHD is a neurodevelopmental condition. Although it can be overlooked until adulthood—particularly in people whose symptoms don’t resemble the stereotypical image of a hyperactive young boy—its patterns generally begin in childhood and impact multiple areas of life.

In case you are curious, potential symptoms* include:

* this is not intended to be a diagnostic list; there are incredible professionals who will do a lot more than this list can if you’re wondering whether ADHD could be part of your experience*

1.Inattention:

• Difficulty focusing on tasks, especially those that are long or uninteresting.

• Frequently making careless mistakes.

• Struggling with organization and time management.

• Often losing things or forgetting important tasks.

• Being easily distracted by external stimuli or unrelated thoughts.

2.Hyperactivity:

• Feeling restless or unable to relax, even in calm situations.

• Talking excessively or interrupting others.

• Difficulty sitting still, needing to fidget or move.

• Engaging in multiple tasks but struggling to complete them.

3.Impulsivity:

• Making decisions without thinking about the long-term consequences.

• Interrupting conversations or speaking out of turn.

• Impulsive spending or engaging in risky behaviours.

4.Emotional Dysregulation:

• Difficulty managing emotions like frustration or anger.

• Overreacting to minor frustrations.

• Feeling easily overwhelmed or stressed.

• Having mood swings or low tolerance for frustration.

And now …. Back to Stress

We know that stress takes our PFC offline, and brain fog can result from a state of chronic or intense stress. (Want to read more about your Nervous System and stress? CLICK HERE)

When stress shows up, it undermines the foundations of attention, focus, and impulse control that your PFC is trying to balance, creating a predictable cycle.

Stress increases symptoms … which increases stress … which increases symptoms …. which increases stress …

To break this cycle, stress management is crucial and we want to begin with the foundations that help your nervous system function well:

  • Protect your sleep as much as possible.

  • Eat regularly and stay hydrated.

  • Move your body in ways that feel supportive.

  • Reduce unnecessary sensory input and multitasking.

  • Take actual breaks before reaching complete exhaustion.

  • Remember self-care doesn’t mean you must figure everything out alone.

Tonal Chiropractic offers the potential to help put your PFC back online by regulating your Nervous System.

Let’s tie this together with a real-life case study …

CASE STUDY

Meet Beth - First Day.

(this is an actual excerpt from her intake for that is shared with permission and also much better than anything I could ever write because Beth writes for a living)

“… Mentally, I feel slow, physically, I’m tired, and it feels like I’m in a constant foggy state. It’s not necessarily a lack of motivation; it’s more like my brain has temporarily checked out, and I’m left functioning at half-speed. Tasks that require focus or decision-making are close to impossible when I’m in this state. And it’s exhausting—trying to push through it only makes it worse, leaving me more drained and more frustrated.”

First Progress Exam.

“More and more my brain fog has lifted, it’s like stepping out of a dense, murky fog and into bright, clear sunlight. Everything sharpens and comes back into focus. My thoughts feel lighter and more organized. There’s a sense of relief, like a weight has been lifted off my brain, and I can finally think clearly again. It’s like flipping a switch from “foggy” to “fully present,” and my energy comes back.”

Sounds better, doesn’t it?

Now let’s look at some actual data showing Beth’s Nervous System before adjustments (First Day) and after adjustments (First Progress Exam) using one of her three Nervous System scans.

(Hint: we want to see less colourful bars, which are like Nervous System static…)

Here’s the good news…

We now know that practices that support Nervous System function will help to keep your PFC online and optimized for higher-level cognitive functions, decision-making, emotional regulation, and executive control.

Take that stress.

Take that brain fog.

As always, if you feel like you could use support or are curious how your Nervous System is handling life these days, reach out.

There isn’t one right door. The most appropriate support depends on what you’re experiencing, what may be contributing and what feels like the best starting point for you.

Sometimes healing means beginning with the mind. Psychotherapy will help you to:

  • understand the stress, emotions and patterns beneath your overwhelm

  • work with anxiety, perfectionism, burnout, shame or self-criticism

  • learn emotional regulation and coping skills


Sometimes it means beginning with the body. Tonal chiropractic care will help you to:

  • explore how stress is showing up physically in your body

  • improve your awareness of physical tension and nervous-system cues

  • reconnect with your body

Feeling foggy, scattered or overwhelmed is not evidence that you’re failing. It’s evidence that you’ve been carrying too much for too long—and that your brain and nervous system need care, support and a little less criticism.

You are deserving of your own time and attention.

No exceptions.

Ever. 🤍