Struggling with menopause brain fog and menopause executive dysfunction? Discover 22 practical, gentle strategies to improve both.
A typical snapshot of my menopause executive dysfunction.
I stare at the screen. Stare at it some more. I have no idea how to start this blog post.
Giving up, I get up to do some small chores. As I’m putting away a few dishes, I remember that I need to write out this week’s grocery list.
“Grocery list, grocery list,” I mumble repeatedly as I put away a plate.
Then I turn to find that A Person Who Is Not Me left some batteries on top of the bookcase. With a sigh, I make a mental note to ask my husband why they are there.
Wait. What was the thing I thought of to do a minute ago? It won’t come.
I traipse over to my desk to look at my to-do list. Nothing helpful.
I step outside to see if my husband is around. Wait. What did I need to ask him again? I let out a breath. Never mind. There’s that annoying weed in the flower bed I’ve been meaning to pull up.
Tomorrow, maybe, I think as I drag myself back into the house.
The next morning, the batteries are still on the bookcase, and my husband is asking me where the grocery list went…
Menopause: it’s about much more than hot flashes.
When younger women think about menopause, the first thing that comes to their minds is usually hot flashes. Mood swings come next. But both of those symptoms can be taken care of with some kind of hormone therapy, be it estrogen or progesterone.
I use progesterone cream religiously, but the one big menopause symptom it doesn’t help in all its glorious fullness is menopause executive dysfunction. Since I have AuDHD, I’ve dealt with it on some level for my entire life. But a drop in estrogen levels makes it worse.
It includes menopause brain fog, but goes well beyond it. Menopause executive dysfunction presents with a set of challenges that can affect everything from work productivity to personal relationships.
The good news is, once you understand postmenopausal cognitive changes, there are simple ways to address them in order to maintain a nice quality of life. Your brain may never work as quickly as it used to, but life can go on much as before.
In this post, I’ll explain what executive dysfunction is and why menopause brings it on. I’ll also offer practical strategies that help improve menopausal cognition.
Because, you can’t wait to memorize the novel War and Peace, right?
What is executive function?
The executive function portion of your brain consists of various processes. They help you to manage yourself and your resources in order to achieve a goal. These processes include:
- Working memory: Holding information in your mind and manipulating it. Like in the old days, when you had to remember a phone number long enough to dial it.
- Flexible thinking: The ability to switch gears, adapt to new situations, and see things from different perspectives.
- Self-monitoring: Checking your own work and behavior to ensure it’s effective.
- Planning and prioritization: Setting goals, breaking tasks down, and deciding what’s most important.
- Task initiation: Getting started on a task, especially one that you wish you could toss into a bottomless pit.
- Organization: Both mental and physical.
- Impulse control: Thinking before speaking or acting.
- Emotional regulation: Managing your feelings appropriately.
If you’ve hit perimenopause and you’ve been feeling like your brain is failing you, look over the above list again. You can probably pinpoint at least a couple of cognitive processes that seem to have gone to take a long nap.
A nap that you wish you could take with them.
That’s what we call menopause executive dysfunction. They make up certain of the perimenopause symptoms related to mood and memory.
When that condition has hit you upside the head, you might experience:
- overwhelm,
- disorganization,
- missed deadlines,
- difficulty making decisions,
- and a general sense of losing your edge.
So, what does menopause have to do with it?
The menopause-executive dysfunction link: what’s happening in your brain?
As I’ve stated in previous posts, estrogen’s role goes well beyond making babies. It’s critical for proper brain function and health.
- Neurotransmitter regulation: Estrogen influences neurotransmitters like serotonin, dopamine, and norepinephrine. They are vital for mood, focus, and memory.
- Brain blood flow: Estrogen can impact cerebral blood flow. Reduced flow affects cognitive performance.
- Brain structure and connectivity: Research suggests that estrogen has a protective effect on brain cells and neural connections, particularly in areas associated with executive function.
The frustrating truth is that as women hit menopause, their estrogen levels drop precipitously. Less estrogen means less cognitive support. This leads to “brain fog” and executive function difficulties.
More good news, though: for many women, postmenopausal cognitive changes improve in the as the brain adapts to lower estrogen levels. In the meantime, you just need a nice, long nap.
About ten years long or so.
But that’s probably not practical or viable, because you just put a loaf of bread in the oven and you promised your nineteen-year-old that you would pick her up from the university before summer break.
So let’s be real. Let’s look at the steps we can take to help our brains while they flounder, wondering whatever they shall do without their good pal, estrogen.
Gentle strategies for managing menopause executive dysfunction.
The key word here is “gentle.” Trying to force your brain into old patterns will make it curl up into a gray ball, because it’s as tired as you are. Instead, adopt strategies that will support your brain where it is now.
#1: Optimize your environment and tools.
- Declutter and organize. A cluttered physical space often mirrors a cluttered mind. Spend a little time each day tidying your workspace and home. Have a place for everything, and keep everything in its place.
- Use visual cues. If you have ADHD, you’re already doing this. If not, welcome to the world of transient neurodiversity, the gift which menopause brings to many women. Sticky notes, whiteboards, calendars, and digital reminders need to become your new best friends.
- Establish routines. When your tasks are predictable, your brain doesn’t have to work as hard to remember or to make decisions. You can read about how to create your own routines here. Or, there’s this post containing a ready-made list of simple routines.
- Use technology wisely. If you’re into apps, use Todoist or Trello for task management, and Evernote or Onenote for note-taking. Of course, you want to take advantage of reminders on your phone. Or your desktop, if you’re old-fashioned like me and my husband.
- Create landing spots. Have a designated spot for keys, wallet, phone, bag, and glasses. Best case scenario: you put a basket or decorative box on the table, shelf, or counter where you habitually drop them.
#2: Break down tasks and prioritize ruthlessly.
- Use the Pomodoro technique at both home and work. This is when you focus on a task for twenty to twenty-five minutes, then take a five- to ten-minute break. The break prevents overwhelm and, for those of us who are neurodivergent, boredom.
- Eat the zucchini. Okay, so it’s supposed to be “eat the frog,” but I’m a vegan, and I hate zucchini, so… Anyway. The principle is to do the most important or most dreaded task first thing in the morning. The rest of the day feels like either a picnic or a piece of cake, depending on how sweet your tooth is.
- Follow the 1-3-5 rule. Each day, aim to complete one big task, three medium-sized tasks, and five small tasks. This realistic approach prevents over-scheduling while helping you chip away at big projects.
- Break down your tasks. Instead of, “Clean the bathroom,” think, “Clean the bathroom sink,” then, “Scrub out the toilet bowl.”
- Beware decision fatigue. Making decisions drains mental energy, taking a toll on your menopause executive dysfunction. Try to make fewer minor decisions by automating choices. For example, choose outfits the night before and do meal prep hours before the fact. For big decisions, try the Decision Load Dumping Ground printable I created just for you.
#3: Nurture your brain and body (essential for handling all perimenopause symptoms!).
Lifestyle is everything when it comes to your overall health, cognitive function in menopause included. You need to:
Prioritize sleep. I know, I know, a lot easier said than done at our age. Here’s info on how the right morning routine can improve your sleep at night. Then there’s this post listing quiet evening rituals to help your mind and body calm.
Engage in regular, sustained movement. It increases blood flow to the brain (remember – you have less estrogen to help with that), reduces stress, and boosts your mood.
Eat healthy. Brain-healthy nutrition includes the omega-3 fatty acids, as from salmon or chia seeds; antioxidant-rich foods like berries and leafy greens; and whole grains. Limit or eliminate processed foods and excessive caffeine and alcohol. Stay hydrated, too; drinking water curbs menopause brain fog.
Reduce your stress levels. Chronic stress exacerbates executive dysfunction. Try meditation, silent prayer, deep breathing, gentle stretching, or spending time in nature.
#4: Engage your brain creatively.
- Learn new skills. Learning a new language, playing an instrument, and picking up a new hobby help create new dendrite connections in your brain. Also, when you’re doing something you enjoy, the “feel-good” neurotransmitter production goes up.
- Engage with puzzles, play games. Crosswords, Sudoku, strategy games, and even certain video games can help keep your cognitive function sharp.
- Interact socially. Yeah, I know. Like, you haven’t showered in days, you can’t find a clean shirt because you forgot to do laundry, and people suddenly feel unpredictable and unfathomable (that last one? Welcome to the world of autism). But if you can manage a little social interaction once a week or so, it will help you boost your brain function.
- Practice mindfulness. This can improve attention, focus, and emotional regulation.
#5: Seek support and professional guidance.
- Talk to your doctor. Discuss your cognitive concerns with your healthcare provider. (Like maybe my husband should, because he was just looking all over for a pencil, and found it in his pocket.) A doc can rule out things like thyroid issues, vitamin deficiencies, and depression. They can also recommend appropriate menopause hormone therapy. Too bad that won’t work for my husband.
- See a cognitive behavioral therapist. If your menopause executive dysfunction is causing you a lot of frustration and anxiety, a therapist can help you develop coping strategies.
- Join a support group. Even if just online, connecting with other women experiencing challenges similar to yours can be validating. It also provides a platform to share practical tips.
- Be patient and kind to yourself. This is perhaps the most important strategy. Slapping your head and telling it to “Work already, darn it!” will do nothing but give you a headache. (Ask me how I know.) Understand that most of these changes are temporary for many women. Understand that you are not alone. Practice self-compassion.
Understanding the nuance of menopause executive dysfunction: when to be concerned.
Menopause brain fog is normal. Changes in executive function as discussed earlier are normal. However, if you experience any of the following, consult your doctor ASAP:
- Significant and persistent memory loss that impacts daily life.
- Difficulty performing familiar tasks (such as getting lost in a familiar neighborhood).
- Problems with language.
- Changes in judgment or personality.
These could be signs of other underlying conditions that require medical attention.
Embracing the new normal.
While menopause brings its share of challenges, it also offers an opportunity for growth and self-discovery. When you understand executive dysfunction and implement the gentle strategies, you can navigate this phase with grace and resilience. With the right tools and a compassionate approach, you can continue to thrive and bring your wisdom and experience to every facet of life.
Listen to your body, honor your unique needs, and don’t hesitate to seek support.
(PS – If you think a menopause mood tracker, mental energy tracker, a mini-budget kit, or printable to aid with executive function would assist you at this point in your life, click each of those links to check out the relevant printable I created to help you on your journey.)
