The journey through menopause is often a time of significant change for women. Alongside the hormonal shifts that can bring about hot flashes, sleep disturbances, and mood swings, women who have ADHD may face an additional unique set of challenges. The combination of ADHD and menopause can make managing daily life discouraging and extremely difficult. However, many women have learned to live through menopause with ADHD and there is plenty of proof that it’s possible! With an approach that stems from self-compassion, you can also navigate this phase of life and regain control over your well-being.

Understanding the Overlap: ADHD and Menopause

Menopause typically occurs around the age of 50, and the hormonal changes during this period can significantly affect mood, energy levels, and cognitive function. For women with ADHD, this is often an especially tough time. ADHD symptoms, such as difficulty with focus, forgetfulness, and impulsivity, can be exacerbated by the fluctuating hormone levels associated with menopause.

The decline in estrogen that occurs during this phase of life can impact brain function leading to issues with memory, concentration, and emotional regulation. Don’t those symptoms sound all too familiar? These are also some of the most common struggles for those dealing with ADHD. This overlap can make women feel even more overwhelmed, distracted, and frustrated. Understanding how these two factors interact is the first step in managing the symptoms more effectively, so let’s dive in!

Research on ADHD and Menopause

Recent studies have been done to highlight the challenges women face when their ADHD intersects with menopause. For example, an international journal titled Maturitas published a study in Fall of 2024 to learn more about the impacts of menopause on neurodivergent women in the workforce. Their study shines a light on the many physical, psychological and social effects of menopause on the overall well-being of women with ADHD. Apart from direct impacts on cognitive function, they point toward the ways that decreased energy levels and unpredictable sleep patterns can lead to depression, anxiety, and social withdrawal when they are not addressed.

A study from The Journal of Attention Disorders also suggests that ADHD symptoms can become more pronounced during periods of hormonal fluctuations, underscoring the importance of recognizing this overlap when seeking support and treatment. This fluctuation in estrogen levels can impact neurodiverse girls going through puberty and neurodiverse women who are experiencing menopause! According to additional research on the topic, it is clear that the two stages of life are very different, and the end of the estrogen cycle mainly tends to heighten depression and anxiety.

Understanding that the menopause transition may exacerbate ADHD symptoms is crucial. It means that women can be more proactive in addressing their symptoms and developing coping strategies for both at the same time, rather than attributing everything to menopause or ADHD alone.

The Role of Self-Compassion

Self-compassion is one of the most important tools you have to combat and cope with the effects of this intersectional challenge. It's easy to feel like you’re not “measuring up” to a past version of yourself, that you’re “less than” those around you, or that you should be "doing better", especially when you're juggling the physical and emotional changes of menopause with the ongoing challenges of ADHD. This is where practicing self-compassion is crucial; it allows you to accept where you are without judgment, which is essential for finding peace during such a turbulent time.

Now that you know what you are dealing with before you take any steps to try to “fix” everything, just breathe. Give yourself some grace. Your next steps should all stem from self-compassion. Why self-compassion?

It helps to:

1. Reduce stress – Being kind to yourself in the face of difficulties lowers the body's stress response, which can help you better manage symptoms.

2. Improve mental resilience – Self-compassion builds emotional resilience, allowing you to bounce back from setbacks with a healthier mindset.

3. Foster better decision-making – When you're compassionate with yourself, you're less likely to make impulsive decisions or fall into patterns of negative thinking.

Practical Strategies for Managing Symptoms

Now that you’re rooted in self-compassion, you can start to take your next steps. While self-compassion remains key, there are also practical strategies you can adopt to manage ADHD and menopause symptoms collectively:

1. Establish a Routine

ADHD symptoms thrive in chaos. Creating a structured daily routine can help bring some predictability and calm to your life. One of the first things you should implement is a regular bedtime to stick to every day. Menopause often disrupts your sleep patterns and decreases the energy you’re able to give during the day. Train your body to go to bed at the same time every night and prioritize tasks in the morning when your energy is typically higher! Establishing a routine is one of the best ways to establish control over the conditions you are facing.

2. Practice Mindfulness

Menopause can bring heightened emotional sensitivity. Mindfulness practices like deep breathing, meditation, or even just being present with your thoughts can reduce stress and help you manage your emotions. Practicing mindfulness also plays a role in managing impulsivity, which is a common challenge for those with ADHD.

3. Exercise Regularly

Exercise is a natural mood booster and helps with both ADHD and menopause-related symptoms. Regular physical activity can improve focus, reduce anxiety, and alleviate hot flashes or mood swings. Whether it’s a short walk outside with your dog or a long weightlifting session at the gym to jumpstart your day, it can make a huge difference! Discover activities you enjoy, such as walking, yoga, or dancing and engage in them regularly to combat both your physical and mental symptoms.

4. Embrace Organizational Tools

Whether it's a digital planner, sticky notes, or an app to help keep you on track, organizational tools can be lifesavers when you're managing ADHD and menopause. These programs are great at giving you guidelines to break tasks into smaller, more manageable chunks which can help prevent overwhelm. In addition, online organizational tools are typically very good at holding you accountable and keeping you on track, even when you don’t ask for it!

5. Seek Support

It is important to recognize that you are not alone in this. Whether it's a coach, a therapist, or a supportive community, reaching out for help can provide the understanding and guidance you need in your journey. Joining a support group specifically for women experiencing ADHD and menopause can offer a safe space to share experiences and solutions. Today, there are also various online resources including podcasts, journals, and books available at the tips of our fingers!

As someone with lived experience and an academic understanding of hormone and brain health, I would be honored to share my wisdom and knowledge with you. Be sure to check out my bio at the bottom of this blog and book a call with me if you’re interested in learning more from me!

6. Prioritize Nutrition

I firmly believe that food can be used as a form of medicine. Eating balanced meals that include brain-boosting foods (like leafy greens, lean proteins, and healthy fats) can help with both cognitive function and hormonal balance. In addition to eating well, don't forget to stay hydrated, as dehydration can exacerbate ADHD symptoms in all stages of life.

Since one of the best ways to support your brain and hormonal health is through nutrition, here is a recipe that fuels both systems in your body. This quick and delicious Salmon Salad is packed with omega-3 fatty acids, antioxidants, and healthy fats, all of which can help balance hormones and support brain function.

Recipe: Brain-Boosting Salmon Salad

Ingredients:

- 1 can of wild-caught salmon (or 1 small cooked salmon fillet)

- 2 cups mixed leafy greens (like spinach and arugula)

- 1/2 avocado, diced

- 1/4 cup walnuts, chopped

- 1 tablespoon olive oil

- 1 tablespoon apple cider vinegar

- 1 teaspoon mustard (optional)

- Salt and pepper, to taste

Instructions:

1. In a bowl, combine the leafy greens, diced avocado, and walnuts.

2. Flake the salmon and add it to the bowl.

3. In a small bowl, whisk together the olive oil, apple cider vinegar, mustard, salt, and pepper.

4. Drizzle the dressing over the salad and toss gently.

5. Serve immediately and enjoy!

If you would like to get additional recipes for brain-boosting smoothies, check out my recent blog here.

Embracing Your Journey

Managing ADHD and menopause isn’t about perfection; it’s about progress. By practicing self-compassion and incorporating strategies that support your health, you can navigate this challenging period with greater ease and confidence.

Give yourself permission to be imperfect, to take breaks when needed, and to ask for help when necessary. You deserve the space to honor both your needs and your unique journey, knowing that this phase of life is a chapter of transformation, not a barrier to your potential.

Remember, menopause and ADHD may be challenging, but they don’t define you. With compassion, a plan, and the right support, you can thrive.

Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of three Amazon Bestsellers “The Ultimate Guide to Creating Your Soul Aligned Business”, “The Ultimate Guide to Becoming a Successful Soul Professional” and “The Ultimate Guide To Leaving Your Legacy.”

To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here..

Additional Resources for ADHD and Menopause

1. The ADHD Women's Wellbeing Podcast

This podcast is dedicated to providing advice and support for women navigating the challenges of ADHD. It often covers topics like ADHD and hormonal changes, self-compassion, and strategies for improving well-being.

- Visit the podcast website: https://www.adhdwomenswellbeing.com/

2. ADDA - Attention Deficit Disorder Association

ADDA offers resources for adults with ADHD, including support groups, webinars, and articles. Their resources are especially valuable for women, as they address the intersection of ADHD and life transitions such as menopause.

- Visit the ADDA website: https://add.org/

3. Mindful

Mindful offers practical strategies for ADHD management, including mindfulness techniques that can help women manage their symptoms during menopause. The site features blogs and coaching services focused on mindfulness and ADHD.

- Visit the Mindful website: https://www.getmindfulhealth.com/

4. CHADD - Children and Adults with ADHD

CHADD is a national nonprofit organization that provides evidence-based resources for people with ADHD, including those dealing with menopause. They offer articles, webinars, and a support network that covers the unique challenges of ADHD for women in midlife.

- Visit the CHADD website: https://chadd.org/

5. 100 Questions and Answers About ADHD in Women and Girls

Created by Dr. Patricia Quinn, this book is designed to help women and girls with ADHD during hormonal life transitions. It includes tips and techniques for managing ADHD in the context of hormonal changes.

- Purchase the book here: https://www.amazon.com/Questions-Answers-Attention-Hyperactivity-Disorder/dp/0763784524

ADHD and Menopause: Managing Symptoms with Self Compassion