5 Simple Changes to Make Your Workday More Productive During Menopause
Menopause can make work feel harder than it used to. Brain fog, fatigue, joint pain, and sudden dips in concentration can leave you feeling frustrated and unproductive. But instead of pushing through exhaustion and losing hours to brain fog, small adjustments to your workday can make a big difference. Here’s how to work smarter, not harder, during menopause.
1. Start Your Day with an Energy-Boosting Routine
Menopausal fatigue isn’t just about feeling tired—it’s a deep exhaustion that doesn’t go away with a good night’s sleep. How you start your day can set the tone for your energy levels.
Drink a glass of water as soon as you wake up to rehydrate after sleep. Dehydration can make fatigue and brain fog worse.
Eat a protein-rich breakfast (like eggs, Greek yoghurt, or salmon) to keep blood sugar stable and prevent mid-morning energy crashes.
Move your body, even if it’s just a 10-minute stretch or a short walk, to reduce stiffness and boost circulation.
Skipping breakfast or diving straight into work without a pause can leave you drained before noon, so give your body what it needs first.
2. Take Regular Breaks to Manage Brain Fog and Overwhelm
Menopausal brain fog makes it harder to concentrate, recall details, and stay on top of tasks. If you find yourself rereading the same email or forgetting what you were doing mid-task, your brain is signalling that it needs a reset.
Follow the 90-minute rule—work in focused blocks of 60–90 minutes, then take a 5–10 minute break. This prevents mental fatigue from setting in.
Step away from screens during breaks to avoid overstimulation. A quick stretch, deep breathing, or looking outside can help reset your focus.
Try the ‘brain dump’ technique—write down tasks and ideas as they come to you, so you’re not using up mental energy trying to remember them.
Forgetting words or struggling to focus is frustrating, but structured breaks and brain-friendly work habits can help.
3. Optimise Your Workspace to Reduce Aches and Fatigue
Menopause can bring joint pain, muscle stiffness, and increased sensitivity to discomfort. Sitting in an unsupportive chair or working under harsh lighting can drain your energy fast.
Use a properly adjusted chair with lumbar support and keep your feet flat on the floor to ease back and hip pain.
Position your screen at eye level to avoid neck strain and reduce tension headaches.
Adjust your lighting—too much blue light can trigger headaches, while softer, warmer lighting can reduce eye strain.
If you regularly feel physically drained after a work session, your environment might be working against you. Small tweaks to your setup can make long hours much more manageable. Get more workspace advice here.
4. Eat and Hydrate to Support Your Brain and Body
What you eat has a direct impact on menopause symptoms. Blood sugar spikes and crashes can worsen mood swings, brain fog, and fatigue. Dehydration can trigger headaches, muscle cramps, and even make hot flushes feel worse.
Swap quick sugar fixes (like biscuits and pastries) for slow-release energy foods such as nuts, seeds, whole grains, and protein-rich snacks.
Drink plenty of water throughout the day—if you struggle with this, set reminders or keep a bottle on your desk. Herbal teas are a great alternative if plain water feels unappealing.
Include brain-boosting foods like omega-3-rich salmon, flaxseeds, or walnuts to support memory and concentration.
Skipping meals or relying on caffeine and sugar for energy might feel like a short-term fix, but it will only make symptoms worse in the long run.
5. Work with Your Natural Energy Rhythms
Menopause can throw off your energy levels. Some days, you might wake up feeling ready to take on the world; other days, even basic tasks feel overwhelming. Instead of forcing yourself to work in a way that no longer suits you, adapt your schedule to fit your energy patterns.
Pay attention to when you feel most alert—if your brain is sharper in the morning, tackle complex tasks then. If you slump in the afternoon, schedule admin work or lighter tasks.
If fatigue hits, don’t fight it. A 10-minute walk, a change of scenery, or a quick movement break can be more effective than pushing through.
Set realistic goals—overloading your to-do list will only add stress, and stress makes menopause symptoms worse.
Your energy will fluctuate, and that’s okay. The key is to work with your body, not against it.
Menopause might bring challenges, but that doesn’t mean your productivity has to suffer. By making small but intentional changes you can stay productive without burning out.
Your business needs you, but more importantly, you need to feel good while running it. Prioritise what works for your body, and you’ll get more done with less struggle.
