Brain Fog in Menopause: What’s Really Going On and How to Get Clarity Back
Feeling foggy? How to reclaim clarity and confidence in midlife
You keep walking into rooms and forgetting why. You lose words mid-sentence and blank on names you’ve known for years. You start questioning yourself — not just your memory, but your capability. Sound familiar?
This isn’t just forgetfulness. It’s brain fog. And while it’s a common part of the perimenopause and menopause transition, it can quietly unravel your confidence — especially if you’re a high-achieving woman used to keeping everything together.
But here’s what matters most: you are not broken, and this doesn’t have to be your new normal. In this blog I’m sharing with you the truth about menopause brain fog: what it is, why so many women are struggling with it, how it impacts your career, and what to do to improve what is now the most common reported symptom of menopause.
The hidden impact of brain fog in midlife
Most women expect menopause to affect their hormones. But few are prepared for what it does to their focus, memory and mental clarity. One day, you’re on top of it all. The next, it feels like someone wrapped your brain in cotton wool.
While forgetting the odd word or task might seem minor, brain fog often hits deeper —it shakes your sense of identity. You stop trusting yourself. You hesitate to speak up. You shrink back from opportunities because you're not sure if your mind will show up when you need it most.
And most of us don’t talk about it. We just quietly question ourselves, worry about early onset dementia, and carry on.
What’s actually going on in your brain during menopause
Brain fog is real — and it’s biological. During perimenopause, levels of oestrogen and progesterone begin to fluctuate and eventually decline. These hormones don’t just affect your cycle. They play a huge role in brain function, supporting memory, verbal recall, decision-making and emotional regulation. Science is limited on exactly what the impact of menopause to your brain is, but there’s been some powerful recent research published on this, with more to follow. Dr Lisa Mosconi, writer of The Menopause Brain, is a leading researcher, neuroscientist and women’s health expert. Her research is focused on how our genetics, hormones, environment, and lifestyle shape the brain — the female brain, in particular.
When oestrogen dips, your brain is essentially going through a remodel. Women have three key life stages where their brain is essentially remodelling: Pubery, Pregnancy, Perimenopause. And like any renovation, it can get messy.
As I shared in my 2025 whitepaper on menopause and women’s careers, this shift in cognitive function is one of the most misunderstood — and least supported — impacts of menopause.
Thankfully, the fog doesn’t last forever. But how you support yourself (or your team) through it makes all the difference.
The quiet confidence cost—Why brain fog hits hardest at work
From my work with women across finance, education, law, charity and consulting, one thing is clear: brain fog impacts careers.
Women are holding back in meetings
Triple-checking their work out of fear of making mistakes
Choosing not to apply for promotions
Leaving roles they once thrived in
Silently thinking: “Maybe I’m not cut out for this anymore…”
Ongoing worry about declining health
In the UK Parliament’s 2023 report on menopause in the workplace, 92% of women said menopause symptoms affected their work. Brain fog was one of the most cited reasons.
And yet, too many organisations still see menopause as a private issue, or one that simply requires an optional desk fan, rather than appreciating it is a performance issue requiring support beyond temperature controls or awareness sessions.
Women describe brain fog in menopause as though their brain is a bundle of thick cotton wool balls, that they need to drag themselves through to think and focus with any normality.
Five evidence-based ways to support your brain
The good news? You can absolutely support your brain through this transition — with small, realistic habit shifts. Your overall lifestyle plays a huge role in your menopause experience, including which symptoms you experience, and the severity of those symptoms. My approach is to always start small: focus on just one or two new habits you want to build, and begin with tiny daily actions towards building them.
I recommend starting with on of these five habits:
1. Name it
Instead of spiralling into self-criticism, say to yourself: “This is brain fog. My brain is under pressure. What’s the next small step?”
Naming it helps you shift from shame to action. It also moves you from spiralling into this being about your worth or value.
2. Reduce cognitive overload
Your brain isn’t meant to hold 47 tabs open. Use shared calendars, whiteboards, sticky notes, phone reminders — whatever supports you. Write things down. Focus on one task at a time. Give yourself a moment of pause as you move between different tasks in your day to support your brain re-focusing.
3. Support sleep and blood sugar
You can’t think clearly on caffeine and adrenaline alone. Prioritise protein and healthy fats with each of your meals, stabilise your blood sugar (reduce snacking, limit alcohol, minimise ultra-processed foods - UPFs), and protect your evening wind-down window — starting with just 5 minutes a night can be a game-changer.
4. Build micro pauses into your day
Deep breathing resets your nervous system, moving you into what is called your parasympathetic nervous system state. Even one pause to take some deep breaths between meetings or before school pick-up can calm the chaos and bring clarity.
5. Talk about it
Shame grows in silence. Share what you’re experiencing with someone you trust. Whether that’s a partner, friend, colleague or manager — saying it out loud matters. Know that you are not alone in what you’re experiencing, and that brain fog is not a sign of weakness or missing intellect.
Why this matters for organisations and workplaces
Menopause isn’t just a personal health issue. It’s a workplace wellbeing and retention issue.
My corporate work highlights just how many high-performing women are silently struggling — and stepping back as a result. That’s a loss of talent, leadership and lived experience that organisations can’t afford.
Educating leaders, creating psychological safety, and offering practical, policy-driven support makes a tangible difference, not just for women, but for team performance, culture and trust.
Want to learn more? My 2025 whitepaper “MENOPAUSE AT WORK: THE UNTOLD IMPACT - The impact of menopause on the careers of women” is available here.
You’re not broken—You’re rewiring
Feeling this way is a transition, not a decline. Your brain is doing something remarkable, but it needs support. Whether you’re feeling foggy in everyday life or quietly doubting yourself at work, please know this: you’re not alone, and you’re not failing.
Start with one pause. One deep breath. One calendar reminder. One conversation.
And if you’re leading a team of midlife women? Start with listening. Then take action.
Key takeaways
Brain fog in menopause is common — but it’s not something to “just live with.”
Hormonal changes affect brain function, especially memory, focus and clarity.
The true cost is often unseen: self-doubt, lost confidence, and career setbacks.
You can support your brain with small, habit-based changes.
Organisations have a responsibility to address this in meaningful ways.
If you’re worried about brain fog, speak to your GP or Nurse Practitioner.
Listen to the podcast where I dive into the truth about menopause brain fog:
Interested in this topic? Find out more with these additional FREE resources:
Download my free guide to feel like you again in perimenopause with tips on navigating symptoms like brain fog.
Take a look at this article from The Menopause Charity with more insights into brain fog and managing it in menopause.
Read this article on Newson Health by Dr Louise Newson on how to beat menopausal brain fog.
Listen to this podcast on The diary of a CEO with Dr Lisa Mosconi and Steven Bartlett where she explores what’s really happening to your brain in menopause.
Ready to feel more like you again?
You don’t need to overhaul your whole life to start feeling clearer, stronger and more in control. Sometimes, the shift begins with one small, intentional step — like pressing pause and asking yourself what you really need right now.
✨ The Midlife Reset Quiz is your first step.
In just a few minutes, you’ll discover which area of your wellbeing needs the most support — and how to gently begin that reset with clarity and confidence.
Because this isn’t about fixing yourself. It’s about coming home to yourself.
💛 Take the quiz and find your starting point today.
