How to Deal with Menopause Causing Lack of Focus in Your Business
There was a time when I could write a full report, lead a meeting, cook dinner, and fold a load of laundry... all before 7 p.m.
Now…
I walk into a room and forget why I'm there.
I reread the same email three times before I hit send.
I stare at a blinking cursor like it personally offended me.
At first, I thought I was just tired. Then stressed. Then maybe just getting older.
No one told me that menopause could mess with your focus so badly, it would make you question your intelligence.
This Wasn't Just Distraction, It Was Disorientation
I wasn't just scattered. I was mentally untethered.
My brain felt like it was full of static. My thoughts were slippery. I couldn't hold onto a task long enough to finish it, and when I did finish something, I'd immediately second-guess whether it was good enough, smart enough, or even done right.
Entrepreneurship is already demanding.
Entrepreneurship while your hormones are crashing feels impossible.
And the worst part it that wasn't just affecting my work…it was affecting my confidence.
Because when you can't trust your own brain, it's hard to trust yourself with your business.
But Here's What I've Learned Since
There's no quick fix.
No magic pill.
No planner or productivity app that will erase hormone chaos.
But there are things that help. Actually, more than I initially realized.
What Helped Me Find My Focus Again (And What Might Help You Too):
Honouring My Brain, Not Bullying It: I stopped trying to force focus during my worst times of day (mid-afternoon slump, I see you) and started scheduling deep work when I had even a little clarity; usually in the morning, after movement or sunshine.
I now track my energy patterns for two weeks at a time. I note when I feel sharpest and when I feel foggy, then I adapt my schedule accordingly. My calendar now has "focus blocks" in the morning and "admin tasks" in the afternoon when my concentration naturally dips.
Externalizing Everything: If it's not written down, it doesn't exist. I stopped pretending I could "keep it all in my head" and started using lists, sticky notes, timers, and voice memos like my life depended on it.
I've embraced a "second brain" system: one central digital notebook (I use Asana) where absolutely everything gets captured. Client conversations are recorded (with permission). Meeting notes are dictated. Project steps are broken down into tiny tasks. Nothing stays floating in my mind where it can slip away.
Nutritional Support + Hydration: I know, I know…we don't want another "drink water and eat leafy greens" speech. But truly? I underestimated how much focus was tied to blood sugar, hydration, and basic nutrients my brain was starving for.
What made the difference was adding more protein at breakfast (25+ grams), incorporating omega-3 rich foods daily, and experimenting with adaptogens like ashwagandha and rhodiola. I also discovered that my focus plummets when I'm even slightly dehydrated, so I try to drink water all day long and keep my caffeinated drinks to two per day.
Nervous System Care: Focus is nearly impossible when your body is stuck in fight-or-flight. Breathwork, short walks, cold water on my wrists, and less caffeine (!!) helped my brain stop buzzing long enough to think.
Try practicing the "5-5-7" breathing technique before any task requiring focus: inhale for 5 counts, hold for 5 counts, exhale for 7 counts, repeat 3 times. This activates the parasympathetic nervous system and creates an immediate sense of calm clarity.
HRT + Professional Support: I didn't want to try hormone therapy at first. But eventually, after trying everything else, it made a huge difference for me. Every woman is different. But please don't suffer in silence or rule it out without a conversation with a provider who actually listens.
Finding the right healthcare professional was just as important as the treatment itself. Do your homework and don’t settle. Look for someone who listens and is open to discussing all the options, not just the ones they’re personally biased toward. If they brush off brain fog or executive function issues, keep looking.
Doing Less, Better: The more I tried to do everything, the worse my focus got. When I simplified my days, focused on one key priority at a time, and said no to the extras, I got more done with less effort.
I implemented a "One Big Thing" rule for each day. Rather than an overwhelming to-do list, I identify the single most important task that moves my business forward. Everything else is secondary. This clarity reduces decision fatigue and preserves mental energy for what truly matters.
Releasing Shame: This one's big. I had to stop being embarrassed by what my brain could no longer do and start appreciating what it was still doing: keeping me afloat in a season that was never meant to be easy.
Reconsidering Alcohol: That glass of wine I used to enjoy to unwind was making my brain fog significantly worse the next day. During menopause, our bodies process alcohol differently, and even small amounts can disrupt sleep, increase dehydration, and amplify cognitive symptoms.
I decided to take an 8-week break from alcohol while prepping for HRT... and I never went back. The difference in my clarity, mood, and sleep was undeniable.
Movement Breaks & Exercise Timing: Short bursts of movement (even just 5 minutes) can reset focus when it starts to wane. I now take a 5-minute movement break every 25 minutes during deep work sessions.
More importantly, moderate-intensity exercise in the morning significantly improves cognitive function for the following 2-3 hours. Even a brisk 20-minute walk can create a window of mental clarity you can leverage for important tasks.
Strategic Supplementation: I’m not a healthcare practitioner, but I am someone who tried everything to get my brain back and one supplement that made a huge difference for me was L-theanine (recommended by my naturopath). It helped take the edge off my anxiety and improved my ability to focus without making me feel wired or foggy.
I did a lot of my own research, and while I always recommend working with a healthcare provider you trust before starting any supplement regime, it’s worth knowing that there are evidence-backed options out there. The right supplements (used strategically) can support your brain through the chaos of menopause.
This Is Your Reminder: Your Brain Isn't Broken. You're In Transition
Menopause changes everything…your energy, your emotions, your memory, your ability to function like you used to. That doesn't mean you're failing. It means you're evolving.
But no one tells us how to run a business, lead a team, manage a household, or even make a damn grocery list while our estrogen levels are tanking.
So I will.
This is what I coach women through now.
Not just how to fix your pricing or manage your money, but how to build a business that actually fits the version of you that exists now.
Because Here's The Truth:
Your focus might feel fractured right now. But you're still brilliant.
Your brain is still working…it just might need a little more support.
And you don't have to figure that out alone.
If you're navigating business and brain fog at the same time?
Let's talk about it.
There's support for you here.
Ready for immediate action? Try these three focus-boosting techniques this week:
The 2-Minute Rule: When a task will take less than 2 minutes, do it immediately instead of adding it to your list. This prevents small items from consuming mental bandwidth.
Focus Soundtrack: Create a specific playlist or use instrumental music (around 60 BPM) that you only listen to during deep work. Your brain will begin to associate these sounds with focus.
The "Touch It Once" Method: For emails, documents, and decisions…handle them completely the first time you engage with them. This eliminates the cognitive load of repeatedly returning to the same tasks.
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