Why can’t I focus at work anymore?

You used to juggle deadlines, Zoom calls, and a caffeine habit like a pro. Now? Some days you walk into a room and can’t remember why. That urgent email? Gone from your brain the second you opened it.
It’s frustrating. Disorienting. And if you’ve caught yourself zoning out in meetings, job interviews, or just trying to write a coherent email, you might be wondering what’s going on.

You’re not lazy. You’re not losing it. You could be dealing with brain fog, a common (but rarely talked about) symptom of perimenopause. And no, you’re absolutely not the only one.

What is brain fog, really?

According to University College London Hospitals,
“Brain Fog is is a term used to describe cognitive symptoms that impact on daily functioning, including:

• Memory difficulties – particularly immediate memory.
• Trouble finding and generating words.
• Problems with attention & feeling overwhelmed by simple everyday tasks.
• Executive function difficulties such as planning, organising and multi-tasking.
• Speed of processing.“

Brain fog isn’t a formal diagnosis, but it is a very real experience: a kind of mental fuzziness that makes thinking, remembering, and concentrating feel harder than usual. Like someone’s thrown a cosy (but unhelpful) blanket over your brain.

During perimenopause, this fog often rolls in thanks to shifting hormones (mainly oestrogen) and their knock-on effect on stress levels, sleep, and mood. It’s not the same as depression, ADHD, or chronic burnout, though the symptoms can overlap.

The goal isn’t to self-diagnose, but to understand what’s behind what you’re feeling.

Why brain fog hits hardest at work

Too many tabs open, in your head and on your screen

Modern work is relentless: emails, Slack messages, calendar pings, meetings about meetings. Your brain’s juggling too much already. Add brain fog to the mix, and it’s like trying to sort spreadsheets in a sandstorm.

You start a task, forget what you were doing, switch tabs, forget again. You might find yourself in a meeting wondering, Wait, why am I here? It’s not just distraction. It’s cognitive overload, and your brain’s struggling to filter through the noise.

Pressure to perform, but your brain’s on low power mode

You’re expected to think fast, make sharp calls, and communicate clearly but when the fog rolls in, even stringing a sentence together can feel like a challenge. And the more pressure you feel, the thicker the fog gets. It’s a loop that’s hard to escape and even harder to explain to others.

Constant context switching = mental whiplash

One moment you’re deep in a report, the next you’re answering a chat, then it’s straight into a video call. Your brain barely has time to land before it’s being pulled in another direction. When your cognitive energy is already low, this kind of mental ping-pong is exhausting.

You look fine, so no one sees the struggle

Brain fog doesn’t come with a rash or crutches. You’re showing up, doing the work, smiling on Zoom but inside, it feels like you’re swimming upstream. This invisibility can lead to isolation and self-doubt, especially when others assume you’re just “off your game”.

You might be struggling to write a compelling cover letter or prep for an interview, and feel like your brain is running on dial-up. Meanwhile, others expect your usual sparkle, without seeing the effort it takes to simply stay present.

Job hunting with brain fog: the struggle’s real

Perimenopause doesn’t care whether you’re in the middle of a performance review or prepping for a job interview. It shows up anyway. And when you’re job hunting, every email, CV tweak, and interview carries extra weight. You want to come across sharp and capable, but your brain has other plans.

Some ways it can sneak in:

• Interview brain freeze: You know your experience inside-out, but suddenly can’t recall key examples or find the right words.
• Application fatigue: Every cover letter feels like a mountain. Decision-making feels harder. Tiny admin tasks feel weirdly overwhelming.
• Confidence crashes: When your mind blanks during a call or you forget a recruiter’s name, it’s easy to spiral into self-doubt, especially if you’re already feeling vulnerable.

If that’s you, know this: You’re not imagining it, and you’re not underperforming. You’re navigating a physiological shift and the emotional toll of job searching. That’s a lot. Be kind to yourself.

How hormones mess with your mind (and why it’s not in your head)

Oestrogen: the unsung hero of your brain

Oestrogen does more than regulate your cycle, it supports neurotransmitters like serotonin, dopamine, and norepinephrine, which help with memory, mood, and focus. As levels fluctuate or dip, your brain’s usual efficiency takes a hit. It’s like running a machine without enough oil — things slow down, jam up, or misfire.

Stress and cortisol: not helping

Perimenopause often comes with a side of heightened stress. Cortisol, your main stress hormone, can interfere with the brain’s memory centre (hello, hippocampus). Chronic stress narrows your focus, affects recall, and makes the fog feel even denser.

Poor sleep = foggy brain

If night sweats or 3am wake-ups are messing with your rest, you’re not imagining the knock-on effect the next day. Sleep is when your brain resets, clears waste, and files memories. Without it? Expect short tempers, blurry thinking, and that foggy, off-kilter feeling from the moment you wake up.

What you can do when focus disappears

There’s no magic fix, but small, consistent changes can help you feel more in control.

At work

Use one task list (not five): Whether it’s an app or old-school notebook, centralise your to-dos to reduce mental clutter.
Block focus time: Carve out quiet, uninterrupted windows in your calendar for deep work and let your team know.
Take brain breaks: Step away every 60–90 minutes. A bit of movement or a breath of fresh air can make all the difference.
Talk to your manager (without oversharing): You don’t have to detail every symptom. Try something like:

“I’m going through some temporary health-related changes that are affecting my concentration now and then. I’m managing it actively, but may occasionally need to pause or ask for clarification. I’m still fully committed to delivering high-quality work.”

For your brain

Eat to think: Focus on brain-friendly foods — leafy greens, berries, omega-3s, whole grains — and keep hydrated.
Rethink caffeine: One morning coffee? Great. Five by 3pm? Probably not helping.
Stimulate gently: Engage in light mental challenges, for example: puzzles, a short podcast, or reading, to keep your brain nimble without pressure.

Sleep better = think better

Wind down properly: Try a consistent bedtime routine, for example: warm shower, no screens, gentle stretching or reading.
Cut blue light: Power down devices at least an hour before bed, your brain will thank you.
Get help if sleep’s a mess: If night sweats or waking up constantly are ruining your rest, talk to a doctor. There are ways to improve sleep.

Support your stress

Move gently: Walking, yoga, swimming or whatever helps shift stress without overloading your system.
Try mindfulness: Even 5–10 minutes of guided meditation can help centre your thoughts and reduce overwhelm.
Be kinder to yourself: Seriously. This isn’t about “pushing through”. It’s about listening to your body and acknowledging you’re doing your best with what you’ve got.

When it’s time to get help

Brain fog is common in perimenopause, but that doesn’t mean you have to suffer in silence. If your symptoms feel extreme, are getting worse, or are making everyday tasks difficult, speak to a healthcare professional. Cognitive Behavioural Therapy (CBT), lifestyle support, and in some cases Menopausal Hormonal Therapy (MHT also sometimes referred to as Hormone Replacement Therapy (HRT)) can make a big difference.

You’re not failing, your brain just needs support

If you’re struggling to stay sharp at work, it’s not a flaw or failure. It’s biology. And while it’s disruptive and disheartening, it’s also manageable.
With the right tools (and a good dose of self-compassion) you can reclaim clarity. It might not be instant, but it’s possible.

Want more support? Download our Workplace Guide to Perimenopause for practical tips, real talk, and ways to feel more confident in your working day.