Navigating Brain Fog in the Workplace – A Science-Backed Guide for Employers
- Mar 10
- 3 min read
Understanding and Supporting Employees Experiencing Cognitive Challenges
Introduction
For many women in midlife, changes occurring in the brain during perimenopause and menopause can affect concentration, problem-solving, and confidence. These shifts—driven largely by hormonal fluctuations—can make it harder to retain information, stay focused under pressure, and work at the same speed they’re used to.
In the workplace, perimenopause-related brain fog can look like an employee who once thrived in high-pressure situations now struggling to recall key details in meetings, losing track of conversations, or feeling overwhelmed by tasks they used to handle with ease. These aren’t signs of disengagement or incompetence—they are neurological effects of perimenopause, a phase every woman will go through.
Brain fog is more than just forgetfulness—it’s an interruption in cognitive processing, making focus, word recall, and mental clarity harder to maintain. And in a demanding work environment, these challenges can significantly impact performance, confidence, and productivity of women in perimenopause and menopause.
While brain fog can feel unpredictable, it isn't random—it has clear underlying causes that employers should understand if they want to support and retain experienced employees.
The Science Behind Brain Fog in Midlife Employees
Brain fog during perimenopause (lasting anywhere from 4 to 10 years) is primarily caused by hormonal shifts, particularly fluctuating oestrogen and progesterone levels, which directly impact memory, focus, and mental clarity. While this can be a frustrating and unpredictable symptom, it typically eases after menopause as hormones stabilise, however given perimenopause can last anywhere from 4 to 10 years, it is something that can impact workforces.
Brain fog doesn’t happen in isolation—it’s often exacerbated by other factors common in perimenopause and menopause, including:
Blood sugar fluctuations, which can cause energy crashes and mental sluggishness.
Chronic stress and disrupted sleep, which interfere with cognitive function and memory.
Gut microbiome imbalances, affecting neurotransmitter production and brain health.
In a workplace setting, these challenges can lead to slower problem-solving, reduced confidence, and mental fatigue. With the right support, however, women experiencing brain fog can continue to thrive and perform at their best.
How Brain Fog Affects Workplace Performance
Brain fog can present temporary cognitive challenges, but it does not diminish an employee’s expertise, leadership, or ability to contribute effectively. Women navigating perimenopause still bring years of experience and problem-solving skills to their roles—even if some days feel mentally slower than others.
Without the right workplace support, brain fog may impact:
Decision-making speed – Employees may second-guess themselves or take longer to process information.
Information recall – Struggling to find the right words or remember key details in meetings.
Productivity – Mental fatigue can make complex multitasking more challenging.
Confidence – Uncertainty about cognitive shifts can lead to unnecessary self-doubt.
However, when workplaces provide the right support, employees experiencing brain fog can continue to perform at a high level, feel valued, and contribute effectively.
Supporting employees through perimenopause and menopause not only fosters a more inclusive workplace but also enhances job satisfaction, retention, and loyalty. When employers offer flexible work arrangements, menopause education, and access to specialised support, they demonstrate a genuine commitment to employee well-being.
By recognising and supporting employees through this phase, organisations can help them thrive, innovate, and lead effectively—both during and beyond it. This approach maintains productivity, strengthens workplace culture, and fosters a loyal, engaged workforce.
What Employers Can Do
Supporting employees with brain fog isn’t about lowering expectations—it’s about creating an environment where they can continue to perform at their best. Perimenopause is a temporary transition, and with the right workplace adjustments, women can maintain and even enhance their contributions.
While the best approach depends on the work environment, some key areas of focus include:
• Encouraging and normalising conversations about menopause – Employees who feel safe discussing perimenopause and menopause health challenges are more likely to seek support and find effective solutions.
• Flexible work structures – Allowing blocked focus time or reducing back-to-back meetings can help employees work more efficiently.
• Optimising the work environment – Adjusting lighting, noise levels, and air quality can support focus and cognitive function.
• Supporting cognitive recovery – Recognising that employees may benefit from structured breaks to reset mental clarity and avoid fatigue.
Looking for Workplace Solutions?
Brain fog isn’t just an individual issue—it’s a workplace productivity issue. And unfortunately, it’s not the only symptom of perimenopause that can impact work. If you’re an employer looking to better support your workforce, we offer menopause workplace audits and guidance on policies and procedures to help create a more inclusive, high-performance environment.
