Lack of Motivation in Menopause

Menopause, Uncategorised

The Ultimate Guide to Thriving in the Menopause

Rediscovering Your Motivation During Menopause

One thing I hear at least once a week in my clinic is ‘I used to be so motivated to go to the gym and to eat well and I have just lost that motivation’.  And because these women generally have a good idea of nutrition and exercise, they start talking horribly to themselves, thinking that will motivate them.  When in fact that will only ever make the loss of motivation worse.  So if that sounds familiar to you then I invite you to stick around because In this video (or shortened blog below), I’m going to share 5 menopause-specific hacks to help get you back on track.

The Real Reason Behind Lost Motivation in Menopause

So you probably guessed it but it’s fluctuating hormones that cause the loss of motivation -specifically oestrogen and testosterone – both of which are energising hormones.  But lower levels of these hormones result in lower levels of serotonin and dopamine resulting in symptoms like low motivation, low energy, low mood and depression.

  • Estrogen and Testosterone: Declining levels of these energizing hormones during menopause can directly impact our drive.
  • Serotonin and Dopamine: These neurotransmitters, linked to happiness and reward, are also affected, leading to low energy and mood.

Five Menopause-Specific Hacks to Regain Your Motivation

1. Visualisation: Crafting Your Menopausal Journey

Have you ever stopped and thought about what you want your menopause to look like?  Or what you want your post-menopause and later years in life to look like?  Or are you aimless wondering through life thinking ‘I know I should make healthy choices ’ with nothing more than that thought behind them?  When we have a vision, that we call to mind every day, we can be more intentional with our actions.

  • Visualizing the Future: Imagine a healthy, active post-menopause life, breaking the cycle of chronic illness or maintaining vitality for family adventures.
  • Meditation and Visualization: Practice daily to build neural pathways that make embodying future goals easier.

2. Goal Setting: Small Steps to Big Changes

Once you have an understanding of what you would like your future to look like, you can make goals to help you become that.  Goals will help you by giving you a pathway in which to move forward and of course, keep you motivated because you are moving toward a bigger purpose.

  • The 2-Minute Rule: Break down goals into tiny, actionable steps to form new habits and generate motivation through action.
  • Celebrating Small Victories: Recognise each step to encourage continuous progress.

3. Finding Other Wins: Celebrate the Small Victories

Ok, so you know what you are working toward and you have your goals set out and broken down, but how to stay motivated for the long term?  Look for other measures of success.  For example, if you are focusing on weight loss:

  • Measure Success Differently: Celebrate improvements in energy, mood, or inch loss, not just weight.

4. Meditation: Calming the Mind for Clearer Focus

in order to be motivated to stick to our goals, we have to keep the brain feeling safe and calm.  That is, we have to keep stress levels to a minimum.  When stressed, our old reptilian brain, or caveman brain, takes over and sends us back to old habits.  Meditation is a fantastic tool here – it helps to quieten the stress response and keeps the caveman brain in check. 

  • Stress and the Caveman Brain: Use meditation to minimise stress-related fallbacks to old habits and keep motivation high.

5. Consistency Over Perfection: The Long-Term Approach

The key is to focus on consistency, not perfection.  We are in this for the long run and being consistent will be so much better for your menopausal journey and your long-term health.  So when you have a ‘bad’ day show yourself some compassion.  Being mean to yourself only triggers that caveman brain and creates a stress response in your body.

  • Compassionate Consistency: Accept off days and refocus on your goals without harsh self-judgment.

Embracing the Transition with Kindness

Menopause is a significant shift, both physically and mentally. It’s essential to be gentle with yourself, honour your body’s needs, and focus on consistent, healthy practices.

While motivation can be elusive, if you focus on the basics of good nutrition and implement the above tips, you will feel more like your old energetic self and more driven to reach your goals.  And of course, if you need any help in this regard, book a call to see if my Empowered Menopause Programme is right for you.