Women with ADHD and Menopause

Understanding, support and strategies for professional women 

For professional women with ADHD, or those who suspect they may have it, navigating the menopause can feel overwhelming. Both ADHD and menopause bring their own challenges, and when combined, they can intensify symptoms, creating unique struggles in both one’s personal and professional life. But with the right understanding, strategies, and support, it’s possible to thrive during this phase of life. 

In this article, we’ll explore the intersection of ADHD and menopause, common issues women face, credible strategies to address them, and how coaching can be a transformative tool for managing this transition. 

The intersection of ADHD and menopause 

ADHD in women has historically been underdiagnosed, with many only receiving a diagnosis in adulthood. For some, menopause may be the first time symptoms become unmanageable, leading them to explore the possibility of ADHD. This life stage often brings hormonal changes that amplify ADHD symptoms such as forgetfulness, inattention and emotional dysregulation. 

How does menopause affect ADHD symptoms? 

The primary hormonal culprit is oestrogen. Oestrogen plays a significant role in regulating dopamine, a neurotransmitter central to attention and focus. As oestrogen levels drop during menopause, ADHD symptoms may worsen, or women who previously managed their symptoms well may find them more difficult to control. 

A 2021 study in Frontiers in Aging Neuroscience found that fluctuating oestrogen levels during perimenopause and menopause can exacerbate cognitive difficulties, including memory problems, mental fog, and poor concentration, symptoms already familiar to those with ADHD. 

Common challenges professional women face 

1. Cognitive overload at work

ADHD and menopause both impact working memory and executive function. For professional women, this can translate to missed deadlines, forgotten tasks, and struggles to juggle responsibilities. 

2. Emotional dysregulation

Mood swings, irritability, and heightened emotional sensitivity are hallmark features of both ADHD and menopause. These can lead to interpersonal challenges at work and at home. 

3. Fatigue and sleep disruption

ADHD can already interfere with sleep patterns, and menopause often brings additional sleep issues, such as night sweats or insomnia. The combination can result in chronic fatigue, impacting productivity and energy levels. 

4. Imposter syndrome and self-doubt

Professional women with ADHD often carry the weight of feeling “not good enough.” Combined with menopause-related brain fog, this can worsen feelings of inadequacy, especially in high-pressure careers. 

Evidence-based solutions 

1. Managing Cognitive Symptoms

• Use external supports: Create a robust system of reminders, to-do lists, and project management tools. Apps like Trello or Notion can help you track work tasks and stay organised. 

• Prioritise tasks: Adopt time management techniques such as the Eisenhower Matrix to determine what needs urgent attention. 

• Break tasks into small steps: Completing small, manageable tasks creates momentum and minimises overwhelm. A great approach is the Pomodoro Technique, highly recommended by our Solutions Lead Louise. 

2. Addressing Emotional Regulation

• Mindfulness practices: Research from the Journal of Attention Disorders shows that mindfulness-based cognitive therapy can reduce emotional dysregulation in women with ADHD. Consider starting with short daily meditations or breathing exercises. We can recommend apps like Headspace.

• Cognitive reframing: Work with a coach or therapist to reframe negative thought patterns and replace self-doubt with self-compassion. 

• Identify triggers: Journaling can help you identify emotional triggers and create strategies to manage them. 

3. Sleep Hygiene

• Create a bedtime routine: Stick to consistent sleep and wake times, and wind down with calming activities like reading or gentle yoga. Our Founder, Dom, uses an excellent all called Down Dog, which is useful if you do not have access to a yoga workshop or need it to fit around your professional and personal life. 

• Limit blue light exposure: Reduce screen use 1–2 hours before bedtime to encourage melatonin production. 

• Explore natural supplements: Consult your doctor about magnesium , melatonin, or other supplements that may support better sleep. 

4. Hormonal Support

• Discuss hormone replacement therapy (HRT): HRT has been shown to improve ADHD symptoms for some menopausal women by stabilising oestrogen levels. Consult a healthcare professional to determine if it’s right for you. 

• Dietary changes: Eating foods rich in omega-3 fatty acids, leafy greens, and lean protein can support brain health and hormone balance. 

The role of coaching in navigating ADHD and menopause 

Coaching can be a powerful tool for professional women during this stage of life. A coach who understands ADHD and the challenges of menopause can provide: 

• Structure and accountability: A coach can help you design systems to manage time, reduce procrastination, and stay organised. 

• Strategies for work-life balance: Coaches guide you in setting boundaries and prioritising self-care to maintain energy and focus. 

• Emotional support: Coaching can help you navigate self-doubt, identify your strengths, and rebuild confidence. 

• Personalised solutions: Unlike one-size-fits-all advice, coaching focuses on what works for you and your unique needs. 

By partnering with a coach, you gain a supportive ally who helps you not only manage ADHD and menopause symptoms but also thrive in your personal and professional life. 

How to find support 

If you’re struggling with ADHD and menopause and feel overwhelmed, know that you’re not alone and support is available. At Innate Change, we offer coaching services tailored to your needs. 

We understand the unique challenges professional women face and our experienced coaches can help you navigate this phase with confidence and clarity. To explore coaching support, get in touch and take the first step toward the support you deserve. 

Closing thoughts 

ADHD and menopause can feel like a double challenge, but with the right strategies and support systems, it’s possible to regain control and confidence. By understanding the connection between ADHD and menopause and implementing practical solutions, you can navigate this phase with resilience and success. 

Take it one step at a time and remember: you are not defined by your challenges but by the strength you show in overcoming them. Reach out for support, lean into your strengths, and know that a brighter, more balanced future is within reach. 

Recommended reading 

“ADHD for Smart Ass Women” by Tracy Otsuka 

• While not specifically about menopause, this book is excellent for professional women with ADHD. Otsuka provides empowering insights and strategies tailored to ambitious women who want to harness their ADHD strengths instead of feeling burdened by them. 

“Hormone Repair Manual: Every Woman’s Guide to Healthy Hormones After 40” by Lara Briden 

• This book dives into the hormonal shifts of perimenopause and menopause, offering science-backed advice on managing symptoms like brain fog, mood swings, and energy dips—all of which can be exacerbated by ADHD. 

“A Radical Guide for Women with ADHD: Embrace Neurodiversity, Live Boldly, and Break Through Barriers” by Sari Solden & Michelle Frank 

• This book is geared toward professional women with ADHD, addressing self-doubt, career challenges, and emotional regulation—all crucial during menopause, when executive function can take an extra hit. 

“A Guide to ADHD and the Menopuase” by the ADHD Foundation

• A practical guide to understanding how perimenopause affects ADHD, exploring treatment options, and providing support strategies for managing symptoms effectively.

ADHD and The Perimenopause

“2 Perimenopause, Menopuase and ADHD” by Journal of the International Neuropsychological Society

• A study exploring how menopause exacerbates ADHD symptoms, leading to late diagnoses, with findings showing peak symptom impact during perimenopause and a decline post-menopause.

“Menopause, Hormones & ADHD” by Jeanette Wasserstein, Ph.D.

• A review of the complex relationship between menopause, hormonal changes, and ADHD, highlighting the need for further research while exploring potential treatments and interventions to support women during this transition.