Brain Fog at Work – Understanding What’s Happening in Perimenopause and What You Can Do
- Mar 10
- 3 min read
Practical Insights for Women Managing Cognitive Challenges in Their Careers
Introduction
You used to juggle projects, emails, and meetings effortlessly—now, some days, you feel like you can barely keep up. You reread the same document a few times. You pause mid-sentence, struggling to find a word that should come easily. Your usual sharpness and efficiency feel like it’s been replaced with mental sluggishness.
This isn’t a lack of intelligence or effort. This is perimenopausal or menopausal brain fog.
If you're in this stage of life, you’re not imagining it—brain fog is a natural part of your brain adapting to hormonal changes during perimenopause. This transition typically can last between four to ten years. During this time, oestrogen and progesterone levels fluctuate, impacting how your brain processes information, retrieves memories, and manages focus.
While brain fog often improves after menopause as hormones stabilise, you don’t have to just wait it out. There are steps you can take to better support your brain during this phase—both in the workplace and in your lifestyle.
Why Brain Fog Happens
Brain fog isn’t just "getting older"—it’s your brain adapting to changing hormone levels, particularly oestrogen and progesterone, which support memory, focus, and cognitive processing. As these hormones fluctuate and decline, your brain temporarily has to work harder to do the same tasks.
Other factors can exacerbate brain fog, including:
Blood sugar imbalances, affecting mental clarity and energy levels.
Chronic stress and poor sleep, disrupting memory and concentration.
Gut health changes, which can impact neurotransmitter production.
While brain fog is temporary, it can make daily tasks feel harder—especially in a fast-paced work environment.
How Brain Fog Affects Your Work
Brain fog doesn’t mean you’re not capable—it just means your brain may be processing information differently. Without the right strategies, you might notice:
Slower decision-making – Taking longer to process information or second-guessing yourself.
Difficulty recalling information – Forgetting key details or struggling to find the right words in meetings.
Reduced efficiency – Tasks that used to feel easy might take longer or require more effort.
Increased fatigue and frustration – Feeling mentally drained by the end of the day.
Confidence dips – Doubting your abilities, even though your expertise hasn’t changed.
However, with the right workplace adjustments and personal strategies, you can continue to thrive at work.
What You Can Do About It
While brain fog is a natural part of perimenopause, there are ways to support your brain during this time—both in the workplace and in your daily life.
Workplace Strategies to Help You Thrive
Your work environment can make brain fog worse—or help you stay sharp. If you’re struggling, consider:
· Blocking out focus time – Protect key work hours when you’re most alert.
· Taking structured breaks – Short pauses can refresh mental energy and improve clarity.
· Minimising distractions – Reducing noise, optimising lighting, or using noise-cancelling headphones can help.
· Communicating your needs – If your workplace is supportive, discussing simple adjustments can help you maintain productivity without unnecessary stress.
For Lifestyle Strategies to Support Brain Function in this phase of life, see our previous blog posts on Brain Fog:
Curious About Your Brain Fog?
Brain fog isn’t the same for everyone. If you want to understand what’s causing yours, our Brain Fog Quiz can help identify key contributing factors and offer personalised insights.
