Managing Brain Fog for Chemo Patients: Practical Ways to Find Clarity

A cancer diagnosis brings so many challenges, but few are talked about as often as “chemo brain”. Patients often describe it as a fog that makes memory, concentration, and focus feel unreliable. Forgetting what was said in an appointment, losing track of medications, or feeling mentally slow can be frustrating and overwhelming.

As nurses, we often see how disorienting this can be, and we’ve also spoken to oncology colleagues and cancer survivors who know it firsthand. The good news? There are gentle, practical ways to ease the load and bring back a sense of clarity.

1. Write Things Down

One of the most effective ways to ease chemo brain is to take the pressure off your memory. Writing down appointments, medications, side-effects, or questions gives patients something concrete to lean on, instead of trying to hold it all in their head.

For the tech savy, digital tools like CanPlan’s app can be a helpful way to record thoughts and track details. For those who prefer pen and paper, the physical versions offer a calming, tactile way to stay organised.

During treatment: The CanPlan Cancer Planner was created exactly for this purpose. With daily and monthly pages, medication logs, and space for questions, it helps create calm in the midst of the chaos. This planner is often a lifeline for those navigating new diagnosis.

After treatment: Many survivors still report brain fog months or even years later. The CanPlan Thriving Survivor Journal provides guided prompts and reflections to capture both practical notes and emotional insights — a gentle way to process experiences and rebuild confidence in everyday routines.

2. Gentle Physical Activity

Light movement such as walking, stretching, or gentle yoga has been shown to improve cognitive function in cancer patients. Research suggests it reduces inflammation, improves circulation to the brain, and combats fatigue (National Cancer Institute). Even ten minutes a day can help restore focus.

3. Prioritise Restful Sleep

Fatigue makes brain fog worse. Patients benefit from a regular bedtime routine and small sleep aids like earplugs or eye masks to reduce noise and light. Studies have shown that improving sleep quality enhances attention and working memory (Journal of Clinical Oncology).

4. Break Tasks into Smaller Steps

When executive function feels impaired, tackling a long to-do list can feel impossible. Breaking tasks into small, manageable steps helps patients feel more in control. Carers can gently support by checking in and helping prioritise what matters most each day.

5. Support Brain Health with Nutrition

Nutrition plays a key role in supporting cognitive function:

• Omega-3 fatty acids (found in salmon, walnuts, flaxseed) support brain structure and reduce inflammation (Harvard T.H. Chan School of Public Health).

• Antioxidants from berries, leafy greens, and green tea help protect cells from oxidative stress linked to memory decline (National Institutes of Health).

• Green tea and cocoa may boost attention and working memory thanks to natural compounds like flavonoids (American Journal of Clinical Nutrition).

These foods don’t cure brain fog but can form part of a supportive routine that strengthens resilience.

6. Lean on Support Networks

Patients often forget key details from appointments. Having a trusted caregiver present to take notes, ask questions, or help with planners provides a safety net and reassurance.

A Final Word

For some people, chemo brain passes quickly. For others, it can linger long after treatment ends. That’s why building little habits early on really matters. Writing things down, leaning on loved ones, getting good rest, and nourishing your body are all small steps that might feel simple, but together they can make life feel a lot clearer and calmer.

P.s. When I went looking for practical tools to help, I found CanPlan and knew straight away it was something worth making more accessible for Australians. It is the most comprehensive planner and journal I've seen available that includes practical and also emotional support to someone going through cancer. My hope is that these planners and journals bring more comfort, clarity, and sense of support to Aussies battling cancer. x Nurse Susie.