LADIES! The night sweats are bad enough — why can’t I focus, too?!
Some perimenopause symptoms are obvious: irregular periods, hot flashes, weight gain, and waking up in the middle of the night. But there’s another, sneakier symptom many women notice — brain fog. For women with ADHD, this fog isn’t sneaky at all; it can feel like their ADHD symptoms have suddenly intensified. The good news? While this season of life can be overwhelming, support and relief are possible.
So what’s going on?
During perimenopause, estrogen and progesterone naturally decline. These hormones both play important roles in brain function. Estrogen boosts dopamine and serotonin, chemicals that affect motivation, attention, and mood regulation. Meanwhile, lower progesterone levels can disrupt sleep and mood balance. As a result, women may notice forgetfulness, difficulty staying organized, and irritability. For those with ADHD, this can feel like their symptoms are “getting worse” — but often, shifting hormones are at the root.
The timing isn’t great.
You’re right. Perimenopause often arrives at a stage of life when women are juggling multiple roles — work, parenting, caring for aging parents, and managing relationships. That’s overwhelming enough on its own, but ADHD can magnify the stress. You may notice more memory lapses, disorganization, or sensitivity to feedback. You may even worry that others don’t understand—or worse, that they’re judging you.
Is there anything I can do?
Medical support
Start by finding a doctor who understands perimenopause. They can help you explore treatment options such as adjusting ADHD medications, considering hormone therapy, or other medical supports tailored to your needs.
ADHD strategies
This is the time to dust off (or strengthen) your ADHD tools. Executive functioning supports like calendars, reminders, and checklists can keep you on track. Breaking tasks into smaller steps, prioritizing effectively, or enlisting an accountability partner can help reduce task paralysis. And while sleep may be tricky during perimenopause, healthy routines — rest, balanced nutrition, and movement—remain essential.
Self-care
Perimenopause can be stressful, but struggling doesn’t mean you’re failing. Be gentle with yourself. Practice self-compassion and relaxation strategies, and make time to celebrate what you’re doing well.
Find community
You don’t have to go through this alone. Connecting with others who “get it” can be deeply healing—reducing shame and boosting confidence. Reach out to supportive friends, join a group, or consider starting therapy.
If ADHD changes are disrupting your work, relationships, or self-esteem, therapy may be especially helpful. A mental health professional can help you develop personalized strategies to navigate this chapter with more clarity and confidence.