For Qwyncile Harris, living with relapsing-remitting multiple sclerosis (RRMS) means dealing with brain fog every single day. The mental cloudiness and forgetfulness can be frustrating, but over time, she's discovered strategies that help her stay on track.

“It took three years to get a regimen of what really works for me,” she said. “And I’ve been diagnosed at this point for four years.”

Through trial and error, Qwyncile has learned how to support her brain health, manage memory challenges, and create routines that keep her functioning at her best.

Post-Its and Phone Alarms

One of Qwyncile's go-to methods for staying on track is writing things down — immediately.

“If I’m at work and something’s going on, I’m jotting down on Post-its constantly,” she said. “If it’s something that I’m going to have to do later, if I don’t write it down, that’s it. It’s gone.”

But she doesn’t just use Post-its randomly — she’s developed a color-coded system to keep things organized.

“When school started, I started my Post-it method,” she explained. “If you see a green Post-It, just know that it’s something that I have to handle and it’s not imperative. If it’s yellow, it’s coming up, so I need to address it. And if it’s red — every single time I pass by, even if you don’t remember what’s on the Post-it or why it’s there, it’s red. So look at it every single time you pass by.”

This simple but effective method helps her stay on top of important tasks, especially at work. “Red Post-its everywhere,” she laughed. “But it’s stuff that I know needs to be handled immediately. And at this point, that’s probably the best method for me.”

In addition to Post-its, Qwyncile relies on alarms to keep her day running smoothly. “I have probably about 20 different alarms set,” she said. “From the normal wake-up alarm that everyone has to the ‘Don’t forget to get my nephew ready for school.’ Don't forget to pick this up. Don’t forget to start doing this at this time.”

Her alarms are nonnegotiable. “They have to go off on their exact times so I can know what’s going on in life. And without those, I would not get by. I could not function throughout my day without my phone alarms.”

Hydration and Keeping Cool: Unexpected Brain Boosters

Qwyncile has also learned that staying hydrated plays a big role in keeping her mind clear. “I used to be a little lazy about water,” she admitted. “But since then, I’ve gotten those big cups — they’re all over my house. I have to constantly drink water because if that core temperature goes up, I can start feeling things happening.”

For her, keeping cool is just as important as staying hydrated. “For whatever reason, keeping my temperature down has been really helpful with the brain fog,” she said. “On days when it’s really hot outside … I’m so forgetful. I feel like I don’t know what’s going on half the time. And it’s because staying hydrated and cool is key.”

Morning Exercise for a Clearer Mind

While MS can make physical activity challenging, Qwyncile has found that even small amounts of exercise help with her brain fog.

“I know a lot of people with MS sometimes have issues being able to do exercise, and it is a trying thing to do,” she said. “But for me, if I can get at least 15 minutes in during the day, mostly in the morning, then I have less problems.”

That short burst of movement helps her feel more alert and focused throughout the day.

Finding What Works for You

Qwyncile is the first to acknowledge that what works for her may not work for everyone with MS. The key, she says, is patience and trying things until you find what works.

“People have different ideas of, ‘This works for me and this almost cures this for me.’ And it doesn’t work for everyone," she said.

Figuring out the right approach takes time, and that’s OK. “You have to find out what works for you, and you won’t figure that out in one moment,” she said. “It will take some time to build up your personal regimen, and that’s OK — because it’s for you.”

For Qwyncile, managing brain fog is an ongoing process. By staying hydrated, keeping cool, exercising, and using tools like Post-its and alarms, she’s found ways to stay sharp and keep moving forward.

Talk With Others Who Understand

On MyMSTeam, the social network for people with MS and their loved ones, more than 219,000 members come together to ask questions, give advice, and share their stories with others who understand life with MS.

What helps you stay on track with your schedule despite brain fog? Have you found any good habits that boost your brain function? Share your experience in the comments below, or start a conversation by posting on your Activities page.

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