If you’re navigating midlife and suddenly feeling more scattered, forgetful, or emotionally overwhelmed than ever before, you’re not alone. For many women, the intersection of menopause and ADHD (Attention Deficit Hyperactivity Disorder) creates what feels like a perfect storm, an intense and often misunderstood clash of hormones, focus, and emotional regulation.
And here’s the thing: you don’t have to have been diagnosed with ADHD earlier in life to be affected now. In fact, many women are first diagnosed with ADHD during perimenopause, and it’s no coincidence.
Let’s break down why menopause and ADHD are so intricately linked and how you can better support your brain and body through this challenging season.
The Overlap: Menopause and ADHD Symptoms
Both menopause and ADHD can affect:
- Memory and focus
- Emotional regulation
- Sleep patterns
- Motivation and energy
- Organisation and task management
In short? They hit the same pressure points. Individually, each can be disruptive. Together, they can feel completely destabilising.
Many women going through perimenopause begin to notice symptoms like:
- Losing track of thoughts mid-sentence
- Feeling increasingly forgetful
- Struggling to prioritise or finish tasks
- Being easily overwhelmed or overstimulated
Sound familiar? These are hallmark signs of ADHD too which is why so many women mistake their perimenopausal symptoms for something else entirely.
The Hormonal Link
Oestrogen isn’t just a reproductive hormone. It plays a key role in brain function, especially when it comes to regulating dopamine, the neurotransmitter responsible for motivation, reward, and attention.
For women with ADHD, dopamine dysregulation is already part of the picture. But during perimenopause and menopause, oestrogen levels fluctuate and eventually drop, which means dopamine production can take a serious hit.
This hormonal shift makes ADHD symptoms more intense and in some cases, brings previously unnoticed ADHD to the surface.
The Emotional Toll of ADHD in Menopause
Beyond the cognitive impact, the emotional effects of menopause and ADHD can be profound. Women often report:
- Increased irritability and mood swings
- Anxiety or panic
- Low self-esteem from feeling “lazy” or “disorganised”
- Relationship strain due to forgetfulness or emotional outbursts
Because women have historically been under-diagnosed with ADHD, especially inattentive types, many enter midlife blaming themselves for struggles that are actually rooted in brain chemistry and hormone shifts.
Why ADHD Often Goes Undiagnosed Until Menopause
Girls with ADHD are more likely to be labelled as “dreamy,” “disorganised,” or “sensitive,” while boys are often diagnosed earlier due to hyperactivity. Many women have spent decades developing coping mechanisms, until menopause throws those strategies out the window.
The hormonal chaos of perimenopause unmasks previously manageable ADHD symptoms, making them more visible and disruptive. That’s why for many women, menopause is the moment they start seeking answers, and finally get diagnosed.
What You Can Do: Managing Both Conditions Together
If you suspect you may be dealing with both menopause and ADHD, here are some practical steps you can take:
1. Get a Proper Diagnosis
Speak to your GP or a specialist who understands how menopause and ADHD can overlap. Diagnosis can be life-changing, even in midlife.
2. Consider HRT
Hormone Replacement Therapy (HRT) can help stabilise oestrogen levels, potentially easing both menopausal and ADHD-related symptoms like brain fog, low mood and focus issues.
3. Explore ADHD Treatment
This may include medication, CBT (Cognitive Behavioural Therapy), or ADHD coaching. These tools can help you learn new strategies for focus, time management, and emotional regulation.
4. Prioritise Sleep and Nutrition
Sleep and blood sugar balance are crucial. Lack of sleep and poor nutrition can worsen both menopause and ADHD symptoms.
5. Use Tools That Support Your Brain
Apps, planners, alarms, and visual reminders can make a massive difference in day-to-day functioning. Don’t hesitate to lean on structure, it’s not cheating; it’s support.
6. Be Kind to Yourself
Struggling with menopause and ADHD is not a character flaw. It’s a health issue that deserves care, understanding and support.
You’re Not Alone
If you’ve been feeling like you’re “losing your mind” during midlife, it’s not just you, and it’s not all in your head. The combination of menopause and ADHD can be overwhelming, but it’s also increasingly recognised, researched, and treatable.
Whether you’re newly diagnosed or simply beginning to connect the dots, know this: awareness is powerful. With the right support, you can move from feeling chaotic and exhausted to feeling calmer, clearer, and more in control.
Need more support navigating menopause? Join our app for expert guidance, community connection and practical tools to help you feel strong, focused and confident, no matter what midlife throws your way.
And if you need to see first-hand what it’s like managing ADHD and perimenopause, follow my Instagram for honest truths.
