If you've been feeling like you can't think straight, you're not imagining it. Many women notice changes in focus and memory during perimenopause, and there are real biological reasons.
Why it happens
- Estrogen plays a role in brain function, including memory and concentration.
- Disrupted sleep makes it harder to think clearly.
- Ongoing stress can get in the way of focus and memory.
What it can look like
- Difficulty concentrating
- Forgetting words or names
- Feeling scattered or disorganized
- Trouble multitasking
Strategies that help
- Write things down — lists, notes, calendar reminders.
- Single-task when you can instead of multitasking.
- Prioritize sleep — it's when your brain consolidates memories.
- Move your body — exercise increases blood flow to the brain.
- Keep learning — puzzles, new skills, conversation.
The good news
Research from the SWAN study suggests that for most women, changes in memory and processing speed during the transition are modest and tend to improve afterward.
When to talk with your provider
If memory problems are getting worse, affecting your safety or work, or worrying the people close to you, talk with your healthcare provider. Other conditions, including thyroid problems, low vitamin B12, depression and some medications, can affect memory and are worth checking.
Educational content, not medical advice.
Jenna Sorrells, Ed.D., MPH
Founder of Her Rhythms. Public health expert and women's wellness advocate helping women navigate perimenopause with science-backed, phase-specific support.