Bipolar disorder can make it harder to focus or recall details. These practical tips can help clear the fog and boost mental clarity.
Many aspects of thinking and memory remain strong when you’re living with bipolar disorder. Creativity, problem-solving skills, and resilience often shine through — and your unique perspective can spark fresh ideas and innovative solutions. During periods of stability, you may find yourself performing at a high level in work, school, or daily life.
Still, if you’ve experienced cognitive issues, you know how challenging they can be. Brain fog, trouble concentrating, word-finding difficulties, and problems with memory or organization can come and go, often shifting with changes in mood.
Understanding and addressing these cognitive symptoms can make a real difference in how you feel day to day. Here are some practical, research-informed strategies to help you think more clearly and support your overall well-being.
1. Seek Medical Advice
The first and most important step in addressing cognitive difficulties is determining their cause. Psychiatrists and researchers are increasingly acknowledging that memory lapses and other neurocognitive deficits — such as disorganization, difficulty finding words, and problems learning new information — can accompany the mood and behavioral symptoms of bipolar disorder.
If you encounter such symptoms regularly, it’s best to consult your treatment team to work together to identify the root cause(s).
Additional tip: Consider keeping a detailed symptom diary to share with your medical team. Documenting when cognitive issues occur, their severity, and any potential triggers can provide valuable insights that aid in diagnosis and treatment adjustments.
2. Consider Neuropsychological Testing
Neuropsychological tests can be helpful in identifying problems that affect daily functioning. These tests measure skills, such as planning, and how quickly and accurately someone responds to stimuli. Other tests are designed to detect issues with attention and memory.
Undergoing a thorough neuropsychological assessment can aid in obtaining an accurate diagnosis and determining if you have persistent cognitive difficulties related to bipolar disorder.
Additional tip: Follow up with assessments to track changes over time. Cognitive abilities can fluctuate, and re-testing when significant changes are noted can help adjust treatment plans as needed to address any new or ongoing issues.
3. Look at Medication Options
If you’re experiencing cognitive difficulties, talk to your doctor about your medication regimen. Studies provide information on which mood stabilizers and atypical antipsychotics have the fewest cognitive side effects, as noted by Chris Aiken, MD, in Psychiatric Times.
Cognitive side effects are often dose-dependent, so adjusting the prescription can help determine if the medication contributes to the problem.
Additional tip: Discuss the potential benefits of adjunctive treatments, like cognitive enhancers or supplements that might support cognitive function. Additionally, explore non-pharmacological interventions, such as mindfulness practices or neurofeedback, which can complement medication management.
4. Use Smart Strategies to Stay Focused
Utilize strategies like cues, prompts, reminders, and repetition to help with learning and memory problems. Psychiatrist Joseph Goldberg, MD, recommends tools such as sticky notes, appointment calendars, and the “chunking” technique — breaking information into smaller, more manageable units. Reducing distractions and creating a routine around daily tasks can also improve focus and organization.
Additional tip: Incorporate digital tools, like smartphone reminders and voice assistants, to automate reminders for important tasks and appointments. Experiment with different organizational methods, such as bullet journaling or digital task management systems, to find what works best for you.
5. Cultivate a Wellness Lifestyle
Making healthy lifestyle choices can help stabilize bipolar symptoms and improve cognitive function. Research supports the benefits of sleep, exercise, and diet for cognition and mood. Adopting strict sleep hygiene practices and maintaining a consistent exercise routine are crucial. The MIND diet, a blend of the Mediterranean and DASH diets, has shown promise in supporting cognitive health, too.
Additional tip: Try mindfulness practices, like meditation or yoga, which have been shown to reduce stress and improve cognitive function. Additionally, staying socially active and engaging in mentally stimulating activities, such as reading or puzzles, can support cognitive health.
6. Take Advantage of Technology
In our tech-oriented world, numerous apps can help manage daily complexities. To-do lists, scheduling apps, project management tools, and thesaurus apps can aid in organization and memory. There are also apps for self-monitoring bipolar mood, sleep cycles, and energy levels, providing valuable insights and support.
Just take caution. Technology can be a double-edged sword and can cause increased distractions. For best results, pick a few apps to stick with, and get rid of the other ones on your home screen.
Additional tip: Put down your phone and engage in activities, like puzzles, crossword puzzles, and physical exercise, all of which, when done regularly, can help enhance cognitive function.
7. Explore Therapies That Strengthen Thinking and Daily Functioning
Explore newer therapeutic approaches, like Functional Remediation Therapy, where you can practice cognitive and social skills exercises in a group setting. This therapy is more successful at restoring functional skills than directly improving cognition, but it still provides significant benefits. Many groups offer online sessions, making them more accessible than ever.
Additional tip: Consider complementary therapies like occupational therapy, which can provide practical tools for improving daily functioning. Cognitive behavioral therapy (CBT) and dialectical behavior therapy (DBT) may also help address thought patterns that contribute to cognitive difficulties, offering a more holistic path toward greater mental clarity and stability.
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UPDATED: Originally posted February 24, 2017