Codename: Major Minor
Tap here to jump down to the TL;DR
You've beaten The Gatekeeper, written the email, and gotten on a productivity roll. Hell yeah.
Smashing today's task list felt incredible, but now your stomach's growling— Loudly —and your mouth feels like the Atacama desert. You don't even remember running out of water.
Soon, you’re standing in front of an open fridge. There's plenty of food in there, but nothing is really striking your fancy, and the number of options is making it feel impossible to just pick something.
The pet that followed your path to the kitchen, hoping for a scrap or two, meets your eyes with confusion as your stomach twists with a dramatic rumble; Was that you? they seem to say.
Sandwich or leftovers? Yogurt or apple? Cook something new or grab something easy? Your brain feels full of static. After scrolling through your DoorDash history for a minute or two, in search of something worth the effort, the fridge chimes. Oops, it's still open. You close the door, grab a fresh glass of water, and decide you're not that hungry after all.
You've just been defeated, not by a monster, but by a deceptively dangerous villain. You lost this round to Major Minor.
Major Minor is the "hapless heel" of The League of Executive Dysfunctions —or at least that's what he wants you to think. He mostly hangs around with The Everyday Horrors, but he's not sharp like The Gatekeeper or scary like The Vortex.
That’s the real danger in facing Major Minor —underestimating him. Like many of the professional wrestlers we love, his larger-than-life personality seems goofy and his moves look simple, but his performance is precisely choreographed, and his goal is to wear you down.
He doesn't take you out with one big, dramatic powerbomb; he beats you into submission with a hundred small, repetitive hits that drain your stamina, leaving you too exhausted to even get off the mat.
Official Title: Decision Fatigue
Why You Make Worse Decisions at the End of the Day
Major Minor's official file name is Decision Fatigue. A well-documented but often underestimated psychological phenomenon, Decision Fatigue describes how our ability to make good decisions is a limited resource, and it deteriorates as we make more and more decisions throughout the day. Especially if we don't take the time to care for ourselves and replenish the resources our bodies need to support such constant cognitive processes.
It may sound like a minor issue, but decision fatigue can contribute to some major problems. Especially for the neurodiverse community (and anyone struggling with burnout), whose cognitive resources are already compromised, and who often have co-occurring conditions which can compound negative effects.
Without supportive lifestyle structures to mitigate its consequences, decision fatigue can amplify procrastination, impulsivity, anxiety, and depression, ultimately perpetuating the behaviors that drive us into burnout and keep us locked in chaotic cycles of unhealthy habits.
Every decision we make depletes us just a little bit.
It's almost impossible to quantify exactly how many decisions we make in an average day, but when you factor in micro-decisions (like what to wear, what to eat, and what to watch) atop all the work that goes into macro-decisions (Which house or car to buy? What do you want your career to focus on?), not to mention all the ones that fall in-between those two (How will you spend your tax refund? Where and when do you want to vacation?) decisions pile up— fast.
Since most decisions aren't the kind we can just opt out of, what do we do? How can we stand strong against the current of this incessant stream without drowning in overwhelm?
Fear not! That's why I'm here. The insidious nature of decision fatigue, and the surprising lack of awareness around this common phenomenon, is why I chose to address Major Minor as his own entity rather than lump him in with another member of The League. (Plus, maybe if I give him the spotlight for a minute he'll take pity on me sometime in return.)
In much the same way we discussed The Gatekeeper, let's start by considering his common attacks (the ways decision fatigue might show up in your day). Then I'll share some Wards to prevent him from showing up, and Counterspells to fight him off on the days when he sneaks past your defenses.
Modus Operandi (M.O.): Strongest Attacks
The Ton of Tiny Choices
His main strategy. As we've discussed, Major Minor is in his element when he's tossing decisions at you like the targets in Fruit Ninja. But, just like in the game, eventually your stamina runs out and you start missing some, or worse: he throws in a bomb.
By the time you realize what's happened it's too late. You can't summon the energy to eat, text the cutie you just matched with (what would you even say?), or schedule that important appointment.
The Option Bomb
What do Netflix, Spotify and YouTube have in common with your grocery store? Options. So... Many... Options... Variety can certainly be the spice of life, but does that spice have to be mustard? Why are there so many mustards?!
Anyway— When you find yourself scrolling through Netflix instead of just watching a movie, or never watching anything because you looked up a trailer on your phone and then somehow you ended up on Instagram and now it's bedtime, you've been Option Bombed.
Static Stasis
Once he's worn you down, Major Minor enacts this not-so-flashy finishing move. When an important decision arrives and your brain is running on fumes, he's got you in Static Stasis; where you're unable to make a choice, so you either avoid it entirely or make an impulsive, poor decision just to make the feeling stop.
The Rematch
This one's a cheap shot, and it happens too often to go unnamed. Sometimes you spend a huge amount of energy getting to a decision, and the victory feels amazing —you beat Major Minor and that's no small feat! But then, as you take a moment to catch your breath, you realize he's tagged-in a teammate at the last second... The Inspector, perfectionism.
Perfectionism slinks into the ring, wondering aloud if you've made the right choice and nodding soulfully to a third opponent lingering outside the ring, waiting for their turn... Is that The Gatekeeper? Come on, man— Do any of these guys fight fair?
Armor Up: Wards and Counterspells
As you'll notice, you can't out-muscle The Everyday Horrors because they're not about muscle, you have to outsmart them. In the case of Major Minor, as the saying goes: the best defense is a good offense.
That said, if you're not sure where to begin, start with the Wards. If you don't know which one to try first, my strongest recommendation would be The Daily Dose, it has protective effects against all executive dysfunction. If nutrition isn't an area of struggle for you, move on to Taking Short Rests.
If you're caught in Static Stasis or a Rematch right now, skip to the Counterspells and start with the first one.
Wards
The Daily Dose
Eat. Nourish your body and brain, they're the only ones you get. Protein shakes are great in a pinch: Glucose is important for decision making, and protein is important for people who take stimulants.
I try to stick with plant-based proteins since whey tends to upset my stomach, but there are plenty of options. And it might take some trial and error, but there are flavors that actually taste good!
If you experience the many nuanced and/or intersectional struggles that can include having sensory issues with food, a history of disordered eating, or any form of dysphoria resulting from cultural or societal norms around diets and bodies that affects your relationship with food, please remember this:
Something is better than nothing.
Food is not virtuous, it's fuel.
Meals are not earned, they are vital.
When in doubt, I defer to Michael Pollan's Food Rules:
Eat food, not too much, mostly plants.
Take Short Rests
When you play Dungeons and Dragons, sometimes you need to pause and take a breather so you can recover some HP (health points) or spell slots (a fun alternative to spoons) after a battle, even if it isn't nighttime. In game, we call this a 'Short Rest'.
You might not get all of your HP back from a short rest, but you'll certainly be better off than you were before it!
Since decision fatigue is a direct result of cognitive depletion, one of the best ways to Ward against it is to create intentional moments of doing nothing. I don't mean scrolling on your phone, which is essentially a micro-decision factory, I mean letting your brain take a short rest. How do we do that?
Try a 2-minute meditation or breathing exercise, take a short walk (leaving your phone in your pocket), or stare out a window for a few minutes and let your mind wander. Consider your thoughts like clouds or dandelion seeds, just notice their patterns and shapes as they float by.
A favorite way I like to take a short rest is to place a hand on my chest where I can feel my heart beating (or on my belly where I can feel my diaphragm expand and contract as I breathe) and close my eyes for a minute or two, reconnecting with my body on purpose.
Wear a Uniform
The next few Wards will focus on ways to reduce your cognitive load. This one is pretty straightforward and has been adopted by big decision makers like Steve Jobs and Barack Obama.
Offloading micro-decisions like this is a great way to keep small things from depleting more energy than necessary, especially during stressful seasons of life.
Going back to purchase multiples of a style I really felt comfortable in is a habit I've always had, but didn't realize was helping me function. Having grown up in the Southwest, I have a pretty solid base-wardrobe of t-shirts, jeans, sneakers, and simple jewelry; and I wear my hair in the same style 90% of the time.
Draw a map
If you love a good visual, it may be worth taking a little time to create some tools to help with some of your most vulnerable decisions (like impulse spending), or to map out routines so you don't have to remember the steps— and you don't have to worry about forgetting one. Here are two ways:
- Decision Trees
Seen often in many business applications from project management and statistics, to software engineering, a decision tree is pretty much what it sounds like. A tree of choices that can be traced forward to a result, or backward from the result to the choices.
It's a bit more engaging than the traditional pro and con list, and if nothing else, evaluating your thought processes in this way can be an insightful exercise for your inner Anthropologist.
- Process Mapping
Another useful visual commonly used in the business world (probably because we loved those teen magazine quizzes back in the day; if you know, you know) which we can easily repurpose.
Process mapping can be a great way to visually remind yourself of the steps in a routine that you want to follow. Perhaps one for your morning routine could split into two paths: the ideal version and the low-energy version, include the counterspells that serve you best when you hit a snag —and reminders to take care of yourself on tough days.
The Sunday Sitdown
A potent proactive strike against the Ton of Tiny Choices. Set aside 15 to 30 minutes every Sunday (or whichever day works best for you, it's usually Sunday or Monday for me) to meet with yourself and make the low-stakes decisions for the week ahead. Here are some examples:
Plan your meals or decide on a menu and make sure you have the ingredients to make the things on it
Choose your outfits
Fill in your exercise routines and times
Decide when you will make important phone calls or do crucial chores, and so on.
Plan Accordingly: Schedule things with intention so that you aren't trying to do cognitively-heavy tasks on the same day you go grocery shopping, if possible.
Front-loading these Tiny Choices during a time when you're feeling fresh lays a smoother path for the rest of the week. Your future self will thank you!
Stack Your Rituals
If you've been around the habit-building space for a minute you've surely come across the concept of habit-stacking. S.J. Scott, BJ Fogg, James Clear and many other productivity experts have come to advocate for this concept.
Each has their own specific method, but they all basically boil down to using an established habit to ground a new one by "stacking" the new habit on top of it. Ideally, the established habit becomes a cue that eventually leads to a cascade of habits, forming a routine.
Okay, cool. Love the concept, but what if I can't keep up with a habit to save my life? What if I have a very special kind of brain that just periodically dumps a well-worn routine for no reason?
My answer? Don't use a habit you had to build as the foundation. Instead, use a non-negotiable, automatic behavior and then —if you can— literally stack the new one on top of it.
If you want to be more consistent about brushing your teeth, put your toothbrush where you'll see it when you empty your bladder in the morning.
Want to take a daily vitamin? Put the bottle next to your toothbrush.
Maybe you'd like to journal for two minutes a day? Put the notebook (and pen!) on top of your coffee maker.
Reminder: Rituals are one of the most powerful Wards, establishing them while you have the capacity can help insulate you against The Everyday Horrors on low-energy days!
It's easy to dismiss The Oracles as a more reactive approach for when we're already under attack, but they're also potent preventative Wards. When planning your day, if you have two equally important tasks, don't waste a single bit of willpower trying to decide which to do first.
Flip a coin, assign the winner to the first time-slot and move on. By outsourcing low-stakes decisions ahead of time we can conserve precious cognitive fuel for the choices that actually matter.
Counterspells
The Power-Up
The fastest way to fight Major Minor it is to give your brain a quick hit of its preferred fuel. When you feel yourself entering "Static Stasis," stop trying to make the decision. Instead, take 90 seconds to do one of the following:
Have a small snack
Drink a glass of cold water
Step outside and take 3 deep breaths of fresh air
It's not about making the decision; it's a direct intervention to replenish the very willpower you need to make any choice. You're refueling the engine before you try to drive again.
The Telescope
Narrow your options by applying a rule that cuts some out. Useful against the Option Bomb, my personal Achilles heel. Some of these examples might seem obvious, but not when you're already worn down or burnt out.
If it's a warm day, choose a cold meal or drink. If there's a chill in the air, do the opposite.
If you're too tired to cook, have a protein shake, bar, or smoothie, a salad, or a cold sandwich.
Is your usual gaming or tv-buddy out of town or busy? Only watch things you've already seen together, or that you know they aren't interested in seeing.
When all else fails, follow The Rule of Three: Choose one of the first three options you see.
An unexpectedly positive side-effect of switching to a vegetarian diet for me was that it really truncated the menu options at most outings, I seldom have more than three or four options and I'm totally okay with that.
Useful as both a Ward and a Counterspell! When you're facing an Option Bomb, or making a decision feels impossible (but any action is better than none), outsource the next move by consulting the Coin, the Dice, or the Wheel.
This is the phone-a-friend strategy. When you're caught in an anxiety loop, weighing pros and cons until they seem too balanced to make the right choice obvious, leverage your network of allies to get an outside perspective and talk it through with an Anchor.
The Satellite (An Alchemical Perspective Shift)
This is your most powerful counterspell when you're trapped by an "Option Bomb" (like the mustard aisle). Major Minor's power comes from making every small choice feel monumental. Use The Satellite to zoom out and regain perspective.
Ask yourself: "How much will this actually matter in 5 days? 5 hours? 5 minutes?" This mental shift often reveals the insignificance of the choice, shrinking the problem down to its proper size and freeing you up to just pick one and move on.
Major Minor's greatest weapon is convincing you that every small choice deserves your full attention. By automating your routines and outsourcing low-stakes decisions, you can protect your energy for the choices that truly shape your life.
Now build up your Rituals to prepare for next week, when we'll crack the case-file on the charming pickpocket of The Everyday Horrors: The Time Thief.
✂️ TL;DR
The Villain: Meet Major Minor, the personification of Decision Fatigue. He's a "hapless heel" who defeats you not with one big hit, but by draining your willpower with a "Ton of Tiny Choices" and overwhelming you with an "Option Bomb."
The Wards (Prevention): The best defense is a good offense. Use proactive Wards to reduce your daily cognitive load. Nourish your body (The Daily Dose), create routines (The Sunday Sitdown, Stack Your Rituals), and simplify your choices (Wear a Uniform).
The Counterspells (In the Moment): When you're already stuck, use a Counterspell. Outsource the choice to an Oracle or an Anchor, give your brain a quick Power-Up (like a snack or cold water), or gain perspective with The Satellite to see how little a small choice actually matters.