The single biggest help for fog has been protecting sleep above everything else — including social commitments and work deadlines. When I'm properly rested, the fog is maybe a 3/10. Sleep-deprived, it's an 8/10. I've stopped apologising for going to bed at 9pm.

I use voice notes obsessively now. Instead of trying to hold things in my head I dictate everything immediately — shopping, thoughts, instructions. Reduces the cognitive load of remembering. Also work in very short focused bursts (20 minutes max) with complete breaks rather than long sessions.

Nothing has eliminated it but magnesium glycinate at night and no caffeine after midday made a noticeable difference to my morning cognition. I know that sounds basic but the basics compound. Also — I tell people I have 'processing lag' now rather than pretending I'm following along when I'm not.