Menopause can sometimes look similar to ADHD. They both involve symptoms like brain fog, inattention, and distractibility.
Hormonal changes during menopause, especially a drop in estrogen, can make ADHD symptoms more noticeable or harder to manage.
Exercise, hormone therapy (when appropriate), and ADHD treatment can help you reduce symptoms and improve daily functioning.
If you’re going through menopause, you may have noticed some symptoms that are similar to attention-deficit hyperactivity disorder (ADHD). ADHD and menopause can both lead to “brain fog,” or difficulty with concentration and decision-making. And if you already live with ADHD, menopause can make symptoms feel more intense.
But there are healthy ways to cope with both menopause and ADHD symptoms. Addressing the changes head on, seeking medical support, and adopting strategies like exercise and ADHD treatment can help improve your physical and mental well-being during this time.
*A note on gendered language: Historically, discussions of menopause have focused on the experiences of biological women or people registered/assigned female at birth (AFAB). However, at Rula, we want to affirm that people of other genders also go through menopause. Trans people, nonbinary people, and other identities deserve personalized support as they navigate this important life phase. We remain committed to providing evidence-based, inclusive information on the ways that menopause can affect the mental health of individuals of diverse identities.
Is it menopause, midlife ADHD, or both?
Menopause can cause brain fog, or difficulty with concentration and memory. You might find that you're forgetting things more than usual or that it feels harder to stay focused on tasks. This can look similar to ADHD for some people, but it’s not the same.
It’s important to be clear that menopause doesn’t cause ADHD. You also can’t suddenly develop symptoms of ADHD later in life. ADHD is a neurodevelopmental condition. This means that people are either born with it or develop it during early childhood. So if you're experiencing brain fog for the first time in midlife, it's more likely related to menopause or another health issue — not newly developed ADHD.
However, just because you haven’t been diagnosed with ADHD doesn’t mean you don’t live with it. For example, people who were assigned female at birth (AFAB) with ADHD are underdiagnosed in childhood. So it’s possible that you’ve had undiagnosed ADHD, and going through menopause is making symptoms more noticeable.
The only way to definitively know whether your symptoms are due to menopause, ADHD, or both is to talk with a healthcare provider.
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How menopause affects people with ADHD
Studies have found that ADHD symptoms can become worse during perimenopause (the 5 to 8 years leading up to menopause) and menopause. This can be because of both changes in your body and lifestyle.
Biological factors
Your body goes through important hormonal changes during menopause. Specifically, you experience lower levels of estrogen. Not only do these changes cause certain physical symptoms — like weight gain, menstrual changes, and hot flashes — but they can also worsen pre-existing ADHD symptoms.
ADHD symptoms tend to be more intense at times when estrogen is lower in your body. You may have noticed this from having your period. During and shortly after your period (when estrogen levels are higher), you might have felt like your ADHD was more severe. Researchers have found that certain ADHD symptoms, including impulsivity control, tend to be higher mid-cycle.
Lower levels of estrogen make it harder for your brain to release important brain chemicals like dopamine and serotonin. These brain chemicals are deeply connected to ADHD. They play an important role in things like mood and focus. People with ADHD have been found to have lower levels overall of dopamine and serotonin in their brains.
During menopause, when estrogen levels decrease, your brain can have a harder time producing certain chemicals. This can make ADHD symptoms, like inattention and distractibility, feel worse. One study found that people who were assigned female at birth (AFAB) with ADHD tended to have worse symptoms during perimenopause, when hormone levels are changing.
Lifestyle factors
On top of these biological factors, people also go through lifestyle changes during menopause. You might be experiencing an “empty nest” and the associated feelings of loneliness. Changes with your body can affect your confidence. You might feel like your identity is changing.
These factors can lead to worsening mental health, including symptoms of mental health conditions like depression and anxiety. Research shows that people are at a higher risk of developing these conditions during menopause — especially during the first year.
These mental health conditions don’t directly cause ADHD, but they frequently appear together.
How to manage ADHD and menopause together
If you have ADHD and are going through menopause, the combination can start to feel overwhelming. But there are ways to get through it. The good news is that menopause is temporary, and your mental health overall could improve once your menopausal years end.
In the meantime, some ways to cope include:
Exercise
Research has shown exercise to be an effective strategy for reducing the symptoms of both menopause and ADHD. In one study, people with higher levels of physical activity tended to have lower or less intense menopausal symptoms than inactive people. And exercise has been shown to help with emotional regulation.
Moving your body can help you manage stress during this challenging stage of life.
Hormone therapy
Hormone replacement therapy (HRT) is often helpful for people going through menopause. It can help reduce the most uncomfortable symptoms, like hot flashes, mood change, and brain fog.
If you also live with ADHD, keep in mind that HRT won’t address the symptoms of ADHD directly. But it can balance out your estrogen levels, and that could help you feel better overall. Your medical provider can help you determine if HRT is a helpful option for you.
ADHD treatment
Whether you’ve been diagnosed your whole life or you got a diagnosis during your menopausal years, treatment can help if you live with ADHD. Working with a healthcare provider to create an ADHD treatment plan can help make ADHD symptoms easier to manage.
Treatment options might include:
Medication: A psychiatric provider can help you explore whether medication is a good fit for your needs and adjust it based on how you’re feeling.
Therapy: Therapy can help you manage emotions, build routines, and develop practical strategies for focus, organization, and follow-through.
Lifestyle changes: Establishing a sleep routine and mindfulness practice can also help you feel more balanced.
You don’t have to figure it all out on your own — the right support can help you feel more equipped to navigate both ADHD and menopause.
One piece of guidance for someone navigating a new ADHD diagnosis during menopause is to give yourself permission to learn without judgment. You’re not ‘too late.’ Understanding how your brain works now can help you take better care of yourself moving forward.
Brandy Chalmers, LPC
Clinical reviewer
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Managing ADHD and menopause can be challenging, but with the right strategies and support, you can feel more in control. Prioritize self-care like exercise, seek treatment, and work with healthcare professionals to navigate this transition with confidence.
At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.
Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance, so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.
Saya Des Marais
Saya graduated with her Master in Social Work (MSW) with a concentration in mental health from the University of Southern California in 2010. She formerly worked as a therapist and motivational interviewing trainer in community clinics, public schools, mental health startups, and more.
Her writing has been featured in FORTUNE, GoodRX, PsychCentral, and dozens of mental health apps and therapy websites. Through both her clinical work and her personal OCD diagnosis, she’s learned the importance of making empathetic and accurate mental health content available online.
She lives in Portland, Oregon but you can find her almost just as often in Mexico or in her birthplace, Tokyo.
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
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