Behaviour Change in Menopause: Why Willpower Isn’t the Answer
If you’ve ever tried to start a new health habit—whether it’s eating better, exercising more, or managing stress—only to struggle to stick with it, you’re not alone. Many people believe behaviour change is simply about willpower, but menopause adds new challenges that make traditional “just try harder” approaches ineffective.
Understanding how menopause affects motivation, energy and decision-making can help you build habits that actually last.
Why Behaviour Change Feels Harder in Menopause
Menopause affects your hormones, brain function and daily energy levels, making it more difficult to adopt new habits. Here’s why:
1.Hormonal Shifts Impact Motivation and Energy
Oestrogen and Testosterone play a role in motivation, focus, and drive. As these hormones decline, you might find:
You have less energy for workouts or meal prep.
You feel mentally drained and struggle to stay motivated.
Old habits that once worked no longer feel effective.
2.Sleep and Stress Disrupt Decision-Making
Poor sleep weakens self-control, leading to more cravings and less motivation to exercise.
Chronic stress increases cortisol, which impacts mood, energy and even food choices.
Your ability to make rational, healthy decisions declines when you’re exhausted or overwhelmed.
3.The All-or-Nothing Trap
Many people fall into the cycle of perfectionism or giving up entirely:
“I didn’t work out today, so I’ve failed.”
“I ate something unhealthy, so the whole day is ruined.”
“If I can’t do it perfectly, why bother?”
The key to successful behaviour change in menopause is adapting, not aiming for perfection.
How to Make Behaviour Change Stick in Menopause
Now that we understand why menopause makes habit change harder, let’s focus on strategies that actually work.
1.Start Small and Build Consistency
Instead of setting big, overwhelming goals, break them down into manageable steps:
Instead of “I’ll go to the gym five times a week,” try “I’ll do strength training twice this week.”
Instead of “I’ll cut sugar completely,” try “I’ll add more protein to my meals to reduce cravings.”
Consistency beats intensity every time. Small wins build confidence and long-term success.
2.Make Behaviour Change Easy and Automatic
Willpower is unreliable, but habits thrive on routine. Try these strategies:
Stack habits: Link a new habit to an existing one. (Example: Do squats while waiting for the kettle to boil.)
Use reminders: Set alarms or place visual cues. (Example: Keep a water bottle on your desk to encourage hydration.)
Remove friction: Make healthy choices easier. (Example: Lay out workout clothes the night before.)
3.Focus on What Works for Menopause (Not Your 20s!)
Many people try to follow the same diet or exercise routine they used in their 20s, only to feel frustrated when it no longer works. Instead, adjust your approach:
Prioritise strength over endless cardio to support metabolism and bone health.
Eat more protein and fibre to balance blood sugar and manage cravings.
Allow for recovery and don’t feel guilty about rest days.
4.Shift Your Identity for Lasting Change
Instead of focusing only on short-term goals, think about the kind of person you want to become:
“I’m someone who prioritises strength and energy.”
“I’m someone who fuels my body well.”
“I take care of myself, even on busy days.”
When you shift your identity, behaviour change becomes natural and sustainable.
5.Use Self-Compassion, Not Just Discipline
Menopause can be frustrating, but self-compassion is key to staying consistent. If you slip up:
Remind yourself that one bad day doesn’t erase progress.
Focus on the next small action you can take.
Be kind to yourself—self-criticism leads to quitting, while self-compassion keeps you going.
Final Thoughts
Menopause isn’t about fighting against your body—it’s about working with it. Sustainable behaviour change happens when you ditch the all-or-nothing mindset, start small, and create habits that fit your life today.
If you’re tired of quick fixes and want a menopause health plan tailored to your needs, Let’s build a plan that works for you!
