Workday Survival: Managing Brain Fog in Meetings

Because remembering who’s speaking should be the hardest part of the call—not remembering why you’re on it.

Wait, is brain fog really a menopause thing?

Yes. Fluctuating estrogen can affect the hippocampus and pre-frontal cortex—areas that handle memory and focus. Up to 60% of mid-life women report “senior moments” at work (NAMS).

Disclaimer: Hormonal shifts are only one piece of the puzzle. Poor sleep, stress, thyroid issues, iron deficiency and some medications can mimic or worsen fog. Always rule out other causes with a health professional.

Quick Science Byte

• Estrogen modulates acetylcholine and serotonin, both key for attention.
• Night sweats and hot flashes fragment sleep, leading to daytime “slowness.”
• Cortisol spikes (hello, deadlines!) impair short-term memory retrieval (NIH).

Pre-Meeting Prep: Set Your Future Self Up for Success

Habit	Why it helps	How to do it
5-Minute Mind Map	Organizes scattered thoughts	Jot questions & goals on a sticky note before you join.
Caffeine sweet spot	Boosts alertness, but avoid jitters	1 cup ~30 min before the meeting, then water.
Glucose trick	Brain runs on it	Handful of berries or nuts prevents mid-meeting slump (Harvard Health).

In-Meeting Survival Kit

Pin the Speaker
Most video apps let you pin whoever’s talking. Less screen chaos = less cognitive load.
Turn on Live Captions
Reading + hearing = dual encoding, proven to aid recall (Frontiers in Psychology).
Verbal Anchors
Say “So, to recap…” every 10–15 minutes. It helps you consolidate info and signals leadership.
90-Second Breathing Reset
In a haze? Breathe in for 4, hold 4, out 6. The longer exhale drops cortisol. Bonus: no one notices on mute.
Request the Agenda Slide
Don’t apologize—ask. “Could we keep the agenda visible? Helps me stay on track.” You’re not alone; others will thank you.

Tech Hacks You’ll Actually Use

Meeting Notes Bot – Tools like Otter.ai auto-transcribe, so you can listen instead of frantically type.
Focus Filters – Browser extensions (e.g., Toby) collapse tab overload before screen-sharing.
Smart Nudges – Set a 3-word reminder (“ask budget timeline”) on your phone that pops up halfway through.

After the Call: Lock It In

2-Minute Debrief
Write the one action you own and the one deadline you need from others.
Movement Snack
A brisk 5-minute walk increases blood flow to the brain (American Heart Association).
Hydrate & Protein
Water + 10 g protein (a boiled egg, protein bar) stabilizes blood glucose for the next task.

Lifestyle Tweaks That Pay Dividends

7–9 hours of sleep—treat hot flashes early if they’re waking you (Mayo Clinic).
150 min/week of cardio; exercise raises BDNF, a memory-boosting protein.
Mediterranean-style diet: olive oil, fish, leafy greens. Shown to enhance cognitive aging (BMJ).
Mindfulness or CBT apps (e.g., Headspace) reduce stress, hence less fog.

When to Seek Extra Help

See a clinician if:

Brain fog is worsening despite lifestyle changes.
You notice word-finding trouble or getting lost (red flags for something bigger).
Possible options: hormonal therapy, non-hormonal meds (e.g., SSRIs), or targeted supplements—always evidence-based, never influencer-based.

Final Word

Brain fog during menopause isn’t a personal failing; it’s a temporary physiological storm. With a few science-backed tweaks, you can keep owning the room—even if you occasionally forget where the mute button is.

This article is informational and not a substitute for personalized medical advice. Always consult your healthcare provider before starting new treatments or supplements.