Menopause mindset and motivation: with Michelle Griffith Robinson

The context: when things start to feel “off”

Perimenopause and menopause can bring symptoms that knock confidence and change day-to-day life. These can include continuous bleeding, darker blood, irrational moods and poor sleep. Getting checked matters, because it can also uncover other health issues alongside perimenopause symptoms, such as pre-diabetes.

There can also be stigma. Looking “fit” or being active does not mean everything is fine, and it can affect how concerns are taken at first.

The mindset shift: this is a transition, and support helps

A helpful shift is seeing menopause as a transitional phase and accepting that extra support may be needed. That means reaching out, dropping the pressure to cope alone, and not pretending to be “superwoman”.

Cultural expectations can add another layer, including the idea that Black women should just get on with it. The alternative is taking control by getting information, building a personal “toolbox”, and using what fits. One size does not fit all. HRT works well for some, but not everyone.

Confidence and motivation when energy is low

Confidence is not high every day. A practical way forward is to look back at times when confidence felt better and note what was happening then: training, seeing friends, eating well, getting more protein, being outdoors, getting into nature.

On low days, the aim is to treat it as a day, not a whole week. A long to-do list can make things worse, so it helps to prioritise what is non-negotiable and, if needed, do just one thing. That still counts as a productive day for how it feels.

Movement comes up again and again: strength training, walking, and staying active. Even short sessions at home can be enough. Walking after meals is also mentioned as a useful routine, especially with pre-diabetes.

A myth worth binning: “over the hill”

One of the most damaging ideas is that menopause means being “done” or “over the hill”. This stage can be a time to reclaim time, focus on what matters, and get rid of what no longer serves.

Aging is described as a privilege, even with the less fun bits like creakier joints, extra weight, or sleep issues. Purpose and doing one or two things each day matter more than perfection.

Boundaries, decluttering, and relationships

Decluttering is not just about stuff. It can mean decluttering the mind and being more aware of people who drain energy, including subtle put-downs. Friendships can change, and new ones can appear later in life, including through shared interests and shared life stages.

Boundaries help protect mental wellbeing. It is hard to support others when running on empty. It also helps to remember that women are not “fixers”, and trying to fix everyone can backfire.

With partners, open conversations help, but arguments can still happen. Sometimes it is easier to send an article or video that explains what is going on, rather than trying to say it all in the middle of a tense moment. Education for partners is described as important, and checking hormones before making big, rash decisions is strongly encouraged.

Daily habits that support emotional wellbeing

A simple daily anchor is gratitude: in the morning when waking up, and at night before sleep. Affirmations are kept simple and personal, like “I’m enough” and “I’ve got this”. Music in the morning is also used to lift mood.

Writing down how things feel can help too, including rating the day out of 10 and asking what would move it up a notch.

Evening routines mentioned include showering, moisturising, deep breathing, reading, and avoiding blue light. Self-checks are included too, like checking breasts and noticing any changes.

Sleep: small changes that helped

Sleep problems described include waking at 3am with palpitations and waking to wee. HRT is linked with improved sleep for one person, with progesterone helping. Magnesium is described as a big help, with magnesium citrate supporting bowel movement and bloating, and magnesium glycinate supporting sleep.

Vaginal oestrogen is also mentioned as helping with night-time urination and vaginal atrophy. A wind-down routine matters, and for many, leaving the phone downstairs earlier in the evening can be a game changer, though not everyone can do that.

The main takeaway

The key message is to fill up a personal menopause “toolbox” with information and support, whether that is fitness, nutrition, medication, or routines, so decisions are informed and suited to real life.