ADHD, Perimenopause, and Menopause: What’s Really Going On?

If you live with ADHD and are entering perimenopause or menopause, you may be noticing changes that feel confusing, frustrating, or even overwhelming. Maybe your ADHD symptoms suddenly feel worse, or the coping strategies you’ve relied on for years no longer seem to be working. You are not imagining it! The hormonal shifts that happen during this stage of life can have a big impact on ADHD.

The good news? Understanding what’s happening in your brain and body can help you make sense of these changes, and there are ways to find support and relief.

ADHD and menopause are both areas of life that are often misunderstood or minimized. Many people with ADHD grew up hearing they were “lazy” or “too much,” while menopause is sometimes brushed off as “just hot flashes.”

When these two experiences overlap, it can feel invalidating and lonely. You might think, Why can’t I just handle this better? But the truth is, both ADHD and menopause deserve care, attention, and compassion.

Talking openly about the intersection of ADHD and menopause helps break down stigma and ensures you get the support you need.

Why Hormones Matter for ADHD

Estrogen and progesterone fluctuate during perimenopause and decline in menopause. These hormones play a key role in how our brains use neurotransmitters such as dopamine and serotonin, chemicals that help with focus, mood regulation, and motivation.

For people with ADHD, who already have differences in how dopamine works, hormonal changes can add another layer of difficulty. When estrogen levels dip, you might notice:

• Increased brain fog

• More difficulty focusing or remembering things

• Emotional ups and downs

• Greater sensitivity to stress

• Changes in sleep

It’s not “all in your head.” These shifts are biological and can intensify ADHD symptoms.

What Perimenopause and Menopause Can Feel Like with ADHD

ADHD already comes with challenges like time blindness, distractibility, or impulsivity. During perimenopause and menopause, those challenges can feel magnified.

Many people describe it as:

• Forgetting words mid-sentence or losing your train of thought

• Feeling more irritable or emotionally reactive than before

• Struggling to stay organized despite trying your usual strategies

• Difficulty sleeping, which makes focus and regulation harder

• Feeling like your ADHD medication isn’t as effective as it used to be

This can be discouraging, especially if you’ve worked hard to find systems that help you thrive. But experiencing these changes doesn’t mean you’re failing. It means your brain and body are going through a transition that requires new tools.

Strategies That Can Help

While there’s no one-size-fits-all solution, here are some ways to navigate this chapter:

• Track your symptoms. Notice patterns in your focus, mood, and energy throughout your cycle. Awareness helps you prepare and adapt.

• Prioritize sleep. This is easier said than done, but even small steps, such as reducing screen time before bed or using a weighted blanket, can make a significant difference.

• Lean on structure. ADHD brains benefit from external systems. Use calendars, alarms, and reminders to reduce the load on your working memory.

• Practice self-compassion. When symptoms flare, it’s not a personal failure. It’s biology. Treat yourself with the same kindness you’d offer a loved one.

• Explore professional support. A clinician who understands both ADHD and menopause can help you develop personalized strategies to manage this experience. Additionally, talk to your doctor about adjusting medications or suggesting other treatment options.

You’re Not Alone

If you’re finding this stage of life extra challenging, you are far from alone. Many people with

ADHD experience a noticeable shift during perimenopause and menopause. The important thing

to remember is that support is available.

If you would benefit from additional support, we are happy to share that the ADHD & Menopause Support Group is starting in October. These six, bi-weekly, 90-minute sessions will run from October 15th to December 17th , 2025 and will be run by our certified counsellor Ping Xu.

Take a look at our group page here to learn more.

This post was written by Ashley Kabugo with AI Support. Ashley is a Canadian Certified Counsellor and offers compassionate support to help you care for yourself, navigate life’s demands, and work toward your goals. Connect for a free consultation to see how she can support you.

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