Working around brain fog

Write things down at the moment they happen rather than trusting you will recall them. One capture place, not five.

Do the thinking-heavy work at whatever time of day you are currently sharpest, and protect that window.

One task at a time. Switching costs more when recall is already effortful.

When a word will not come, describe it instead of chasing it. Chasing tends to lock it further.

It is usually fine to say 'give me a second' out loud. Most people do not notice the pause you are mortified by.

Memory or concentration changes that worry you should be assessed rather than assumed to be hormonal. Say so plainly at your appointment.