Menopause Motivation Hacks: How To Take Action Even When You're Tired

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When Your Get-Up-and-Go... Got Up and Left

Let me ask you something, friend: have you ever looked at your walking shoes, your protein shake, or even just your meal prep plan and thought, "I just don’t have it in me"?

Yeah. Me too.

And I’m not just talking about being tired—I’m talking about that whole-body, brain-fogged, soul-deep lack of drive that shows up like an unwelcome guest in perimenopause and menopause. It’s not that you don’t care. It’s that your hormones have started rewriting the rules without telling you.

Even as a certified personal trainer, Trim Healthy Mama coach, and menopause fitness specialist, I wasn’t immune. My motivation fell off a cliff. And I had to learn how to keep showing up anyway. Not perfectly. But consistently. And most of all—with grace.

So today, I want to talk to you about why this happens, what’s really going on, and how to work with your body—not against it—in this new season.

Hormones, Motivation, and the Midlife Shift

Let’s start with the not-so-fun truth:

Hormones are driving this bus.

Estrogen, progesterone, and testosterone—the three musketeers of female hormone balance—all start to shift dramatically in perimenopause and menopause. And when they do, everything changes:

• Energy crashes
• Dopamine dips (that “feel good, get stuff done” brain chemical)
• Mood swings
• Brain fog
• Sleep disruptions

Even if you’ve always been the disciplined, all-in, Type-A kind of gal, menopause can make it feel like you’re trying to push a boulder uphill... wearing flip flops.

That was me. I’d always been a motivated, fitness-loving woman. But suddenly, I felt flat. Not lazy—just done. Done trying to white-knuckle my way through.

And here’s what I learned: motivation doesn’t live in your willpower—it lives in your chemistry.

So... What Do You Do When the Mojo Disappears?

Let me walk you through the exact steps that helped me and my clients regain our footing:

1. Normalize What You’re Feeling

You are not broken. You are in a hormonal transition. And your brain and body are adjusting to a new normal.

One of my favorite mindset shifts is:

“Nothing has gone wrong here.”

That thought alone has rescued me from the spiral of shame and "why can't I just get it together?!"

2. Anchor to a New Vision

I stopped chasing old goals and started asking: What does support look like today?

Some days, that looked like:

• Nourishing my body with protein and fiber
• Letting go of perfection
• Choosing one small win

Other days? It looked like napping, praying, or asking for help. And that was enough.

3. Get the Right Labs and Support

I spent years trying to boost my energy with teas, tinctures, and supplements. But the real turning point came when I started bioidentical hormone replacement therapy (BHRT).

Especially testosterone—which, by the way, is your get-up-and-go hormone. It affects your mood, motivation, energy, muscle tone, and even your drive to show up.

If you haven’t had your hormones checked, I highly recommend starting there.

Checklist: 5 Micro Wins That Can Create Motivation

If you’re too tired to overhaul everything, start here. One or two of these simple steps can break the cycle of “I’ll start tomorrow.”

Try one of these today:

• Drink a full glass of water before coffee
• Walk for 10 minutes after dinner
• Swap your snack for a protein + fat combo
• Do 10 minutes of strength training
• Take a 5-minute pause to breathe and reset

You don’t need 100% motivation. You just need enough to do one thing.

Why Motivation Follows Action (Not the Other Way Around)

We tend to think we need to feel motivated first. But here’s the truth:

Motivation is often the result of movement, not the cause.

When I finally accepted that, I stopped waiting to feel ready. Instead, I asked, What can I do today to support the woman I’m becoming?

Sometimes it was strength training. Sometimes it was meal prepping. Other times, it was simply taking a deep breath and drinking a protein shake.

Each micro-action became a spark. And those sparks? They lit the fire again.

Regulate. Restore. Rebuild. (The Nervous System Side of Things)

Our nervous system becomes more sensitive during menopause—especially with cortisol shifts and sleep disruptions. That’s why managing stress is just as important as managing food and movement.

Checklist: 3 Ways to Recenter Your Nervous System

• Deep breathing or box breathing
  
  
• Legs up the wall for 5 minutes
  
  
• A 10-minute prayer or meditation session

This isn’t about doing more—it’s about choosing better rhythms.

Faith-Filled Thought Work That Helped Me Keep Going

When I couldn’t get myself motivated, I tapped into truth:

• “This is a season. It’s not forever.”
• “God is with me in the fog.”
• “My value isn’t measured by how productive I am today.”

I reminded myself that even 5% motivation was enough if I partnered with the Holy Spirit.

Sometimes that meant praying before I moved my body. Other times it meant asking, “What would my future self thank me for today?”

That’s where real transformation begins.

A Final Word for the Woman Who Feels Defeated

I see you. I know what it’s like to feel like your body is betraying you—to know what to do, but not feel capable of doing it.

I also know that healing is possible.

You don’t have to wait for a Monday, a new season, or a miracle burst of energy. You just need to take one step. Let it be small. Let it be messy. Just let it be enough for today.

You are not broken.

Your motivation isn’t gone forever.

Your body is simply asking for a new kind of support.

And I promise, sister, you’re not alone on this road.

Motivation in midlife doesn’t show up like it used to—but it can show up differently. Hormone imbalance, fatigue, and overwhelm are real, but so is your ability to adapt, grow, and move forward with grace.

Give yourself permission to do less but mean more. Focus on nourishment, support your hormones, calm your nervous system, and renew your mind.

You’ve got this.

And I’m here to help you every step of the way.