Empowering mind & mood at every age

By neuroscientist Nicole Vignola

 

We often talk about the brain as if it peaks in our twenties and slowly declines from there, but neuroscientific studies prove otherwise. Focus, memory and emotional regulation are all skills that the brain can learn and strengthen at any age. Among an array of mind and mood-supporting nutrients, including Lion’s Mane, Magnesium and Ashwagandha, there’s also an abundance of strategies you can use to serve you as you navigate each of life’s transitions. Here, Nicole reveals what works in each…

 

The study years

In adolescence and early adulthood, attention, learning, and emotional regulation habits quietly hardwire. The prefrontal cortex starts to develop systems for impulse control, planning and focus.

Conversely, dopamine systems drive novelty and reward, which is why motivation is often geared towards thrill-seeking and rule-breaking. 

So, how can you hone focus?

Learn broadly, not just deeply
Exposure to different disciplines, environments, and perspectives builds richer neural networks and cognitive flexibility.

Protect attention
Chronic multitasking only trains shallow focus. Even short periods of single-task concentration strengthen executive function. 

Learn how to learn

Solely focusing on memorisation isn’t actually learning. Knowing how to learn is a skill, and once mastered, you can learn anything.

High-demand career years

This period often requires complex decisions and constant communication, all while life outside intensifies. Many put mental fatigue down to capability when it’s often a load management problem.

High demands tax the prefrontal cortex, leading to decision fatigue, while chronic stress increases cortisol, interfering with memory and attention, and mental “clutter” rises as too many tasks compete for limited memory. 

Now’s the time to:

Reduce decision volume, not ambition
Automate small choices (meals, routines, schedules) to preserve cognitive energy for what matters.

Work with attention rhythms
The brain naturally cycles through peaks and dips. Protect deep-focus windows instead of forcing constant productivity.

Interrupt stress loops
Short walks, slow breathing, or even brief moments of stillness help reset stress circuitry and restore focus.

Motherhood

Sleep disruption in motherhood affects attention, memory and emotional regulation, all while emotional circuits focus on caregiving - an evolutionary shift driven by increased oxytocin. This results in increased forgetfulness, reduced tolerance for non-essential tasks, and heightened emotional sensitivity. While misconstrued as cognitive decline, the brain is, in fact, temporarily reallocating resources for parental priorities. Aim to:

Lower expectations of perfect focus
Your brain is doing a lot behind the scenes. Compassion reduces stress, improving cognition.

Anchor attention with routines
Simple, repeated rituals reduce cognitive load and create predictability for the brain.

Regulate before optimising
Calming the nervous system (breathing, gentle movement, time outdoors) often improves memory and focus more than productivity hacks.

 

Perimenopause & menopause

While focus, mood and mental stamina changes are often blamed on lower oestrogen, gendered expectations of caregiving, chronic mental load, and sustained stress leave biological traces on neural circuits, which hormonal fluctuations can then amplify. This often results in reduced tolerance for mental clutter: endless emails, admin and decision-heavy tasks.

Stress may sharpen too: situations that once rolled off easily, like workplace conflict, family tension or background noise, may now feel more overwhelming, reflecting stress-sensitisation. Paradoxically, many women experience increased emotional wisdom and clearer boundaries, as accumulated experience reshapes priorities and energy spend.

I truly believe that the hormonal shift reveals a brain that knows itself better, less willing to tolerate what no longer fits, not cognitive loss.

Prioritise strength training + aerobic exercise
Both support cognitive function and mood by improving blood flow and neuroplasticity.

Stabilise blood sugar
Fluctuations worsen brain fog and fatigue. Balanced meals support consistent energy.
Cognitive symptoms often improve as sleep improves, so manage screen time beforebed.

Train attention intentionally
Mindfulness, learning new skills, and cognitive challenges strengthen executive function.

Our expert nutritional therapists offer a safe space with free personal consultations, so whatever’s on your mind, we’re here to help. For more of Nicole’s amazing expertise on how the female brain works, explore How your brain rewires itself through womanhood, The five types of stress ‘persona’ and Five ways to nurture your brain.