Coping with ADHD During Menopause

1. Create Structure That Works for You

Routine is your best friend — even when you resist it. Try:

• Setting consistent wake-up and sleep times

• Using the same spot for essentials (keys, phone, glasses)

• Blocking time for tasks in your calendar — with reminders

• Using colour-coded lists or sticky notes for visual cues

Don’t aim for “perfectly organised” — just create systems that reduce decision fatigue.

2. Use External Supports

ADHD brains struggle with working memory — menopause adds brain fog. Don’t expect to remember everything.

Use:

• Digital calendars with alerts

• Task apps like Todoist, Trello or Microsoft To Do

• Timers for focus sessions (Pomodoro technique)

• Smart speakers or phone alarms as audio reminders

• Post-it notes in visible spots (yes, even the fridge!)

3. Manage Energy, Not Just Time

You may have less energy than you used to — that’s OK.

Focus on:

• High-focus tasks earlier in the day

• Short bursts of effort followed by breaks

• Saying no to things that drain you

• Doing less, better

Energy is precious. Spend it where it counts.

4. Tackle the Emotional Load

Mood swings, anxiety and sensitivity are common with both ADHD and menopause.
Protect your emotional wellbeing by:

• Practising self-compassion — you’re not lazy, you’re coping

• Talking to a friend or therapist when things feel too much

• Letting go of guilt about needing rest or support

• Reframing “bad days” as natural, not failures

• Noticing and celebrating small wins (they matter)

You’re not weak. You’re resilient — and learning a new way of living.

5. Reduce Overwhelm with Micro-Tasks

Feeling stuck? Break things down until they feel doable.

Instead of:
“Sort the entire garage” → Try:
✅ Pick up 5 things from the floor
✅ Label one box
✅ Spend 10 minutes, then stop

Progress is still progress — even when it’s slow.

6. Move Your Body, Calm Your Mind

Exercise and relaxation techniques aren’t just “nice to have” — they change how your brain functions.

Try:

• A short walk in nature

• Gentle yoga or stretching

• 5 minutes of deep breathing

• Guided meditation for ADHD (look on YouTube or apps)

• Dancing in your kitchen to your favourite song

Movement can lift your mood, clear brain fog and reduce tension.

7. Don’t Go It Alone

You deserve support. Consider:

• Speaking with a therapist or ADHD coach

• Joining an online group for women with ADHD

• Finding a menopause support community

• Sharing what you’re going through with trusted people

Let people in. You don’t have to carry this by yourself.

What Works for You Is What Matters

There’s no “one way” to cope. The best strategies are the ones you’ll actually use. Start small. Build gently. Adjust often.