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.

Aside: If you ask most people to describe ADHD, they will instantly think of hyperactive young boys. Thankfully, awareness is growing, and these days, many more adults recognize that they have symptoms - think more mental hyperactivity and trouble slowing down, anxiety, inattention, disorganization, overwhelm, emotional dysregulation, impulse control issues, or hypersensitivity to environmental stimuli.

Today we’re going to talk about your brain to see what’s going on but first, let’s start with a quick true or false quiz…. 

  • I’m constantly misplacing things like my keys, phone, or important documents.

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

  • I spend a lot of time searching for lost items or catching up on tasks.

  • I’m usually late for appointments or social gatherings.

  • I invest a lot in organizational tools but rarely end up using them.

  • I struggle to prioritize tasks and manage my time effectively.

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

  • I’m usually behind on paying bills, even when I have the money ready.

  • I tend to interrupt others during conversations without meaning to.

  • I often feel sad and frustrated because I’m not living up to my potential, even though I know I’m smart and capable.

  • When I can’t find something important, I’ll go out and buy a replacement, only to later discover I already had several of that item.

  • I feel embarrassed to invite guests over because my home is so cluttered and disorganized.

  • I frequently find myself daydreaming or getting lost in thought, even during important conversations.

  • I’ve had difficulties in my relationships, often because of misunderstandings or miscommunications.

  • I experience a constant internal restlessness that’s hard to shake.

  • I tend to avoid tasks that require sustained focus or concentration.

  • I often make impulsive decisions without fully thinking them through.

  • I’ve developed strategies to mask or compensate for these challenges in my daily life.

  • I frequently find myself in awkward situations because I forgot an important date or neglected to send a thank-you note.

  • I struggle to follow through or finish tasks, especially if they are routine or mundane, and I often miss deadlines.

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 sits right behind your forehead, and it’s responsible for executive function, which means it’s the one helping you plan your week, organize that chaotic closet, decide what to have for dinner, and on goes the endless list. It also plays a crucial role in emotional regulation, so it’s the reason you might stop yourself from yelling at your family, smashing a printer that won’t work (just me?) or eating chips non-stop.

Think of your overworked PFC like a personal assistant when it comes to attention and focus, filtering out distractions like that siren in the background or your friend’s incessant phone notifications. It even helps with working memory— like a mental sticky note reminding you to pick up groceries on the way home, what your PIN is for paying and how to get back to where you parked. Plus, it’s involved in social behaviour, so you don’t end up awkwardly misreading social cues, and when you do, it helps you learn so you don’t repeat the faux pas ever again. We now know the PFC doesn’t fully mature until young adulthood, explaining why some of us made questionable choices in our teens (definitely not just me!). 

So, next time you forget where you put your keys or say something wildly inappropriate at a gathering, 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.

Stress makes us feel more scattered than a toddler at a birthday party after their first taste of cake …but why?

As if it wasn’t doing enough already, your PFC helps regulate your stress response.

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. Think of stress like an overzealous DJ, cranking up the volume on cortisol until your PFC feels like it’s trying to think with a fog machine running full blast and you get the picture. 

Your PFC is overwhelmed, so instead of weighing the pros and cons of a decision, stress messes with 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 have enough stress and imbalance, 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 while you’re standing in the shower, wondering whether you’ve already shampooed your hair?

Brain fog is a mix of cognitive symptoms that can make everyday life feel like trying to concentrate on reading a book in the middle of a Taylor Swift concert—no matter how hard you try, your PFC can’t tune out the distractions. Your brain is trying to plan and organize or follow a conversation, but all your thoughts are slow, glitchy, and entirely out of sync. Add in mental fatigue—after a long day of battling distractions, you’re mentally drained. Feeling overwhelmed is par for the course, especially when multiple tasks are on your plate, and let’s not forget mood changes—suddenly, minor things can make you feel like you’re ready to explode. 

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.

PFC + ADHD

In ADHD, the PFC is a bit like that one friend who always shows up late to the party; executive functions like attention regulation, impulse control, and planning can feel like trying to climb Mount Everest in flip flops. The PFC tends to be less active when concentrating, leading to challenges with sustained attention and organization. And if that weren’t enough, there could be a dopamine shortage in the PFC, making motivation and reward more challenging. 

Picture yourself at work, staring at a report that feels longer than War and Peace, only to realize you’ve doodled “Buy cat food” in the margins instead of finishing it. Hyperactivity in adults often transforms into restlessness, making you feel like a caged animal at a calm dinner party, fidgeting with your napkin while debating whether it’s appropriate to get up for a third glass of water. Potential impulsivity and emotional dysregulation add another layer and profoundly impact professional life, relationships, and self-esteem, leading to procrastination, chronic lateness, and self-doubt. 

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 feel you need help with these kinds of symptoms *

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 (Of course) …. 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 takes the already shaky foundations of attention, focus, and impulse control that your PFC is trying to balance and throws in a tornado just for fun. PCF dysfunction and stress are like a couple who can’t stop bickering at a family gathering—one just feeds into the other, creating a chaotic feedback loop. Stress increases symptoms … which increases stress … which increases symptoms …. which increases stress …

To break this cycle, stress management is crucial—mindfulness, exercise, relaxation techniques, and getting enough sleep are like lifesavers, helping to clear the mental haze and restore some clarity. But not always easy when you already feel overwhelmed, anxious and exhausted. 

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

How do we know IF Nervous System dysregulation is contributing to YOUR symptoms? 

Easy. We measure it. 

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)

“… it feels like someone’s put a soft, hazy filter over my brain, making everything slower, fuzzier, and harder to grasp. It’s like I’m wading through thick mental mud—thoughts are there, but they’re sluggish and hard to pin down. Simple tasks can be a struggle, and I often forget what I was doing halfway through doing it. Conversations? They feel like I’m listening from underwater, where I nod along but can’t quite catch everything being said or form a coherent response.

It’s more than being forgetful—it’s like my brain is running on low battery. Words slip away mid-sentence, and I’ll stare at an open tab or document for way too long without really processing anything. It’s frustrating because I know what I want to do or say, but it feels just out of reach, like trying to grab smoke.

Mentally, I’m slow, physically, I’m tired, and it feels like I’m in a constant foggy state of confusion. It’s not necessarily a lack of motivation; it’s more like my brain has temporarily checked out, and I’m left fumbling to function 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 Day.

“More and more my brain fog has lifted, it’s like stepping out of a dense, murky forest and into bright, clear sunlight. Everything sharpens and comes back into focus. My thoughts, which had been sluggish and jumbled, suddenly 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.

Tasks that felt overwhelming before now seem manageable. I don’t have to constantly remind myself of what I’m doing or search for the right words—they come naturally, and I can focus without feeling like my brain is slogging through mud. It’s like flipping a switch from “foggy” to “fully present,” and my energy comes back.

There’s also a sense of clarity that feels almost freeing. Conversations don’t feel like a struggle, and I can stay engaged without drifting off. I’m more aware of what’s happening around me, and I’m not constantly second-guessing or stumbling over simple details. It’s like being able to breathe deeply again after feeling suffocated.”

Sounds better, doesn’t it?

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

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

When the Nervous System is dysregulated it will be reflected in the mind.

Here’s the good news…

We now know that when you adjust the spine, you change brain and Nervous System function.

Practices that alter Nervous System will also impact mental processes driving our experience of the world and 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.

Take that ADHD.

As always, if you feel like you could use some support or are curious to know how your Nervous System is handling life these days, come on into the office, we can actually measure it for you ; )

You are unconditionally deserving of your own time and kindness.

No exceptions.

Ever. 🤍