Did you know there’s a connection between perimenopause and ADHD? Nope? Me neither! After watching Halle Berry on Trevor Noah’s Now What? talk about her experience with perimenopause, I couldn’t help but wonder—could my increased ADHD symptoms, particularly anxiety and mood swings, be related to ADHD and perimenopause? And guess what? They are. This correlation between ADHD and perimenopause is truly fascinating.
Perimenopause is already a rollercoaster—hot flashes, mood swings, brain fog—but what happens when you throw ADHD into the mix? If you’re feeling more scattered, overwhelmed, or forgetful than ever, you’re not imagining things. For women with ADHD, perimenopause can amplify every struggle, leaving you wondering why everything feels harder than it used to.
The truth is, this intersection isn’t talked about enough. But understanding what’s happening can help you take back control—and finally feel like yourself again.
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? What Is Perimenopause?
Perimenopause is the natural transition leading up to menopause, often starting in your 40s but sometimes as early as your mid-30s. During this time, estrogen and progesterone levels fluctuate, causing symptoms like:
- Irregular periods
- Hot flashes and night sweats
- Mood swings
- Sleep disturbances
- Brain fog and memory issues
Estrogen has a bigger role than just reproductive health—it also helps regulate dopamine, a key neurotransmitter that plays a huge role in motivation, focus, and attention. And if you have ADHD, you already know that dopamine doesn’t always cooperate.
How Perimenopause Amplifies ADHD Symptoms
As a woman with ADHD, hormonal fluctuations can intensify symptoms that you might have previously managed well.
Here’s how:
- Increased Inattention: Struggling to focus, follow conversations, or remember appointments.
- Heightened Emotional Dysregulation: More frequent mood swings, frustration, or anxiety.
- Executive Dysfunction: Tasks like planning, organizing, and decision-making feel even harder.
- Time Blindness: Losing track of time more often, missing deadlines, or feeling like time is slipping away.
You might notice that strategies you once relied on no longer seem to work. I know this can feel disheartening, but the good news is—there are ways to reset and realign–pun intended!
How to Navigate ADHD and Perimenopause Together
The secret to managing both isn’t about “powering through.” It’s about creating support systems that meet you where you are.
1. Medical Support Is Key
I’m not a doctor, and honestly, I don’t fully understand all the science behind this—so definitely talk to your doctor! I’ve heard mixed things about Hormone Replacement Therapy (HRT), with both positive and negative experiences. But during her conversation on Now What with Trevor Noah, Halle Berry mentioned that HRT can help stabilize estrogen levels and reduce symptom flares.
2. Create Hormone-Supportive Routines
- Prioritize sleep hygiene: consistent bedtime, cool sleep environment, and winding-down routines.
- Eat foods that support hormone balance (think omega-3s, whole grains, and leafy greens).
- Make movement a daily ritual—whether that’s yoga, walking, or dancing in your living room.
3. Organize with Flexibility
- Use visual tools like a planner designed for ADHD (hint: Reset and Realign was built with this in mind!).
- Set up reminders for medications, hydration, and movement.
- Simplify decision-making with routines and meal planning.
4. Practice Emotional Self-Care
- Journaling can help release pent-up feelings. Use reflective prompts like:
- “How am I feeling today, emotionally and physically?”
- “What small win can I celebrate today?”
- Connect with ADHD-friendly support groups—either online or in-person.
Shameless Plug: Your Journey Matters
If you’re feeling lost or frustrated right now, remember this: You’re not broken, and you’re not alone. Navigating ADHD during perimenopause is tough—but it’s possible to reset, realign, and build a life that actually feels good again.
Ready to take the next step? Download my free Overwhelm Workbook for quick relief, or dive into the Reset and Realign Planner—designed specifically with your needs in mind to help you stay on track (even when life feels anything but predictable).
You’ve got this. And when you don’t? You’ve always got permission to restart.
Read more about ADHD and Perimenopause Here
