Imagine this: You’ve managed your ADHD for years, built up a reliable toolkit of strategies, and have a career that thrives on organisation and adaptability. Then, in your late 40s or early 50s, ..those tried-and-true methods suddenly feel less effective. That’s often the experience for women dealing with ADHD and menopause—two transitions that can collide in challenging ways. You’re not alone. Research indicates that nearly 65% of women experience worsening ADHD symptoms during menopause. If managing ADHD was already a challenge, menopause may feel like a new game with unfamiliar rules. But understanding these changes is the first step toward regaining control.
The Need for Greater Awareness and Research
Despite growing conversations, the connection between ADHD and menopause is still poorly understood, and research on how these two factors interact remains limited. Society often overlooks how menopause impacts women with ADHD, making it difficult for many to find informed support. Fortunately, more women are beginning to share their experiences, helping to raise awareness and drive demand for research. Continuing these conversations and supporting further study are essential steps toward improving both medical understanding and societal awareness, so women navigating this dual transition can find the validation and tailored support they need.
For more insights on this topic, check out Additude’s article on Menopause, Hormones & ADHD: What We Know, What Research is Needed
Understanding the ADHD-Menopause Connection
Menopause and ADHD intersect in ways that amplify challenges. Oestrogen, a hormone that decreases during menopause, plays a crucial role in regulating dopamine—a neurotransmitter directly involved in ADHD. This decline often intensifies ADHD symptoms, making focus, memory, and emotional regulation feel like moving targets.
There is a strong body of research that discusses oestrogen’s impact on cognition, especially for women with ADHD. During menopause, declining oestrogen levels often intensify cognitive symptoms in women with ADHD, resulting in challenges with focus, memory, and executive tasks.
Research highlights several cognitive functions affected by oestrogen shifts:
– Memory formation and recall
– Attention and focus
– Emotional regulation
– Sleep patterns
– Overall cognitive energy
Understanding these changes can validate your experience and guide more effective coping strategies.
Recognising New Patterns in ADHD Symptoms
As a neurodiversity consultant with ADHD, I thought I’d mastered my routines by my mid-40s. My color-coded planner, digital reminders, and a balanced mix of techniques had finally clicked into place. Then menopause began, and with it, unexpected changes that felt like regression. One day, I found my client notes in the refrigerator – right next to a cup of iced tea I’d never poured. Small errors like these became more frequent, signalling that something was shifting.
Read more: ADHD in Women: Understanding the Unique Symptoms and How to Manage Them
Executive Function Challenges During ADHD and Menopause
The executive function challenges during menopause can catch even the most organised professional off guard. Last year, during a meeting, I experienced what I call “to-do list hieroglyphics”—as if the tasks on my list were suddenly written in a foreign language. I needed to outline a support program timeline, a process I’ve done hundreds of times, but my usual steps felt overwhelming.
Many women in consulting and advisory roles face similar struggles. My friend, a project manager, described setting multiple alarms for an online seminar—not because she feared oversleeping, but because she’d repeatedly lose focus, caught up in re-reading notes or reorganising her files, even after the first alarms went off.
Memory and Concentration Challenges
Remember that thing where you walk into a room and forget why? Well, imagine that happening during your own presentation. That’s exactly what happened to me during a workshop I was leading about… well, ironically, I had to check my notes because I still can’t remember what it was about! The beautiful thing? Half the women in the room nodded in understanding, and we ended up having an incredible discussion about how menopause was affecting our ADHD brains.
I’ve noticed that my concentration now comes with what I like to call “surprise commercial breaks” – those moments when you’re in the middle of something important, and your brain just decides to think about whether penguins have knees. (They do, by the way – I looked it up during one of those breaks!)
Emotional Regulation: The Rollercoaster Effect
For people with ADHD, emotional reactions can often be intense and immediate. During menopause, this intensity may increase, making everyday experiences feel overwhelming. Imagine you’re delivering a presentation, and suddenly, a small technical glitch occurs. Normally, you might feel momentary frustration, but instead, you’re flooded with an intense mix of embarrassment, anger, and even self-doubt. This emotional response feels disproportionate, as if every minor issue becomes a mountain.
A friend of mine described it as “emotional parkour,” where you feel as though you’re jumping between emotions without warning. This heightened emotional sensitivity—what I call “emotional surround sound”—means that seemingly minor frustrations can quickly become emotionally consuming. It can be helpful to use strategies like mindfulness or brief grounding exercises to regain perspective and offer yourself some compassion during these moments.
Real Talk: Strategies for Managing ADHD and Menopause
Building a Support System
Navigating ADHD during menopause is easier with a reliable support network. Here are some ways to strengthen your foundation:
1. Healthcare Team
Having a knowledgeable healthcare team is vital. Seek out providers who understand both ADHD and menopause and can offer insights specific to this dual experience. Consider adding a therapist who specialises in women’s health to help manage emotional changes.
2. Personal Support
Open communication with family and friends about the changes you’re experiencing can foster understanding and support at home. Joining support groups for women with ADHD can provide a sense of community and validation.
3. Professional Support
In the workplace, it’s essential to be informed about your rights regarding accommodations. For individualised strategies, consider working with an ADHD coach who can tailor guidance to your needs. Lastly, cultivating a network of supportive colleagues can make a big difference, helping you feel more understood and supported professionally.
Lifestyle Modifications
Navigating this period requires recalibrating routines. Here are some practical adjustments that have made a difference for me:
1. Adapt Your Morning Routine: I now wake up 1 hour earlier—not to squeeze in more work, but to give myself “loading time.” This quiet moment allows me to start the day gradually, reducing the jarring transition that often disrupts focus.
2. Rely on Both Digital and Paper Systems: I used to resist the idea of using both digital and paper planners – it felt like overkill. But you know what? Sometimes overkill is exactly what our menopausal ADHD brains need. I now keep a digital calendar, a paper planner, and sticky notes on my desk and bathroom mirror. My workspace may look a bit like an investigation board, but this layered system ensures I rarely miss key deadlines, even when my phone dies or I get distracted. Try to find what works and use as little or as much as it works for you.
3. Identify Your “Golden Hours: With menopause, my energy peaks and dips have become unpredictable. I’ve learned to identify these “golden hours” of mental clarity and shift my most demanding tasks to these times, even if it means adjusting my schedule. When a golden hour hits, I prioritise my most pressing tasks, even if it’s an evening slot.
4. Create Anchored Reminders: Establish visual or sensory cues for routines that might otherwise slip through the cracks. I placed my supplements in a colourful dish beside my tea mug, with a note that says, “Fuel for your brain.” This simple cue has kept me consistent with taking supplements.
5. Embrace Lifestyle Flexibility: Flexibility has become a core part of my approach. Some days, I tackle emails in the afternoon, while other days, I work on content writing in the evening. Building a more adaptable schedule has reduced the stress of rigid routines.
6. Support for Emotional Intensity: I recommend finding a grounding practice, whether it’s mindfulness, a short walk, or deep breathing. Emotional intensity during menopause can be disorienting, and these small, mindful breaks help recentre focus.
These strategies are more than professional recommendations—they’re approaches that have helped me adapt my career and maintain my well-being during this transition.
Read more: Focus Hacks for Adults with ADHD: Tools and Strategies That Work
Conclusion
While managing ADHD during menopause presents unique challenges, it also offers an opportunity to reassess and upgrade your coping strategies. Remember, you’re not alone in this journey – many women successfully navigate this transition with the right support and tools. Consider this phase a chance to revolutionise your approach to ADHD management and embrace new ways of thriving.
The key is to be patient with yourself as you develop new strategies. What worked before might need adjustment, and that’s perfectly normal. Focus on progress, not perfection, and celebrate the small wins along the way.
Need help getting started? Consider reaching out to your healthcare provider or joining a support group for women navigating ADHD and menopause. Your experience matters, and support is available.