Expat Decision Fatigue: Why Even Picking a Yogurt Feels Like Rocket Science Abroad
- thriveonthrough
- Jul 7
- 3 min read
Updated: Sep 9
It's one of the most exhausting parts of expat life: decision fatigue.
When you live abroad, your brain works overtime on decisions that used to be automatic. Back home, you breezed through choices like which yogurt to buy or how to greet your neighbor. Abroad, suddenly you’re standing in a dairy aisle staring at twenty types of yogurt, none of which look like the brand you used to grab without thinking—and now you’re googling words like bifidus actiregularis in the middle of the supermarket.
A Tale from the Grocery Cart
Several years ago, I found myself in a grocery store trying to buy toothpaste. Simple enough, right? Except all the boxes looked different. There were words I didn’t know (like “Dentifrice Soin Blancheur Effet Prébiotique””), brands I’d never heard of, and suddenly I was sweating under the fluorescent lights, feeling like an incompetent adult.
A kind, older gentleman tried to help me. I thought he was recommending toothpaste for sensitive teeth. Turns out, he was just asking me to move my cart because I was blocking the aisle.
Welcome to expat life, ladies and gentlemen.
Why It Happens
Decision fatigue happens because, as an expat, you’re forced to actively think about things you’d usually do on autopilot. It’s not just toothpaste. It’s also:
How do I open a bank account here?
Which mobile phone plan is best?
What’s the polite way to decline a social invitation in this culture?
How do I get home when there’s a transport strike?
Do I kiss one cheek or two… or three?
It’s exhausting because every small task requires mental energy. And eventually, your brain throws up its hands and says, Nope. Not deciding one more thing today.
That’s when you find yourself eating cereal for dinner because choosing a new recipe feels like an emotional Mt. Everest.
Why You’re Not Failing
First, let’s be clear: You’re not failing.
You’re learning to live life in a new language, culture, and system. You’re stretching your mind every single day. That can be both brave and exhausting.
And while it might feel like you should have it “all figured out” by now, there’s no timeline for adjusting to life abroad. Decision fatigue doesn’t mean you’re not cut out for expat life. It just means your brain is doing an incredible amount of heavy lifting.
A Few Suggestions
So how do you cope with the yogurt aisle meltdowns? Here are a few gentle strategies that I've shared with past clients:
Simplify wherever you can.
Pick one brand of toothpaste, one brand of yogurt, one mobile phone plan… and stick with it for a while. Familiarity is your friend when your mental bandwidth is low.
Build routines.
The more routines you establish, the fewer decisions you’ll need to make. Even small rituals—like going to the same café on Saturdays—can be calming anchors in a sea of uncertainty.
Practice self-compassion.
Remember that you’re human. Of course you’re tired. Of course you’d rather someone else decide dinner. Be kind to yourself on the days when even choosing which socks to wear feels like too much.
Phone a friend.
Ask other expats for their hacks and go-to brands. Community wisdom can save you hours of research and second-guessing.
Give your brain a break.
Take time to rest. Meditation, a walk in nature, or a few moments of quiet breathing can help reset your overwhelmed mind.
One Decision You Can Make
If you’re feeling utterly drained by decisions big and small, know that you’re not alone. And if you’d like support navigating these ups and downs, I’m here to help.
Click on the “Contact” menu tab to book a free discovery call and talk about how to make expat life feel a little lighter, one decision at a time.
Because you deserve to thrive abroad… even in the yogurt aisle.
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