Many sources suggest that individuals make up to 35,000 decisions a day!
Overview
Many individuals struggle with decision-making. Fear of making the wrong decision, worries of having to deal with negative consequences from a bad decision, and having trouble navigating the swarming sea of pros and cons with decisions can make this everyday task much more daunting. In addition to personal factors, decision-making can often feel difficult as others may be affected by the choices we make, too. There can be so much uncertainty and complexity within each of these decisions, and with 35,000 a day, there is a lot of room for indecisiveness!
Many individuals describe themselves as “indecisive.” Others view many of the decisions they make as not requiring much thought. And most people will fall somewhere between these two along this lengthy spectrum!
How is the brain involved in decision making?
There are a few areas of the brain that are involved in decision-making. The prefrontal cortex, for example, evaluates and judges potential options. The lateral prefrontal lobe calculates the outcomes of various choices during decision-making. Additionally, the ventral striatum weighs the pros and cons of various decisions and the steps required to follow through. Many additional areas of the brain are involved.
Neurotransmitters, the chemicals that help send messages in the brain, are also involved in the decision-making process. For example, when dopamine is released, decisions are often made faster. However, this speed increase in decision-making can sometimes lead to more inaccurate or effective choices. Serotonin can also change our decisions because it affects positive reward signals and motivation.
Adrenaline can also impede decision-making. If you ever recall a moment when you felt under pressure or stressed, and it was harder to think clearly, adrenaline is largely to blame. As heart rate and blood pressure increase with stress, and cortisol levels may skyrocket, making decisions can feel more challenging with your body in “fight or flight.” Acetylcholine is also essential in decision-making motor actions. Finally, many mental tasks require focus and attention, which can cause glutamate to build up. If there is too much glutamate, the lateral prefrontal cortex can have trouble making decisions!
What strategies can we implement?
There are many things that we can do to help make decision-making just a little bit easier :)
Define clear goals and set deadlines
Gather relevant information
List possible options and weigh the pros and cons
Seek help from others
Think about the short-term AND long-term implications of these decisions
And think about the past, too - what can you learn from past decisions?
Use your heart and your brain. Go with rationale and your gut.
Reduce stress levels and find moments of self-care
Adequate sleep and fueling yourself is essential!
Incorporate scaffolding. Break decisions into smaller steps
Limit distractions and take breaks
Foster a positive mood. You got this :)
In Conclusion…
Decision-making can feel very tricky. We may feel that we don’t have enough control over the process or that no outcome feels “perfect.” In these moments, it is critical to take a step back, tell yourself you got this, seek help from others, and find moments of self-care. You can do this!
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