When the fog rolled in: An honest reflection on living with ADHD and navigating menopause

Before perimenopause, I was managing

I’d always been someone who could juggle a lot. I was what people might call “high functioning”, I could multitask, stay on track and finish what I started. Sure, there was a bit of procrastination here and there, but I managed. I got on with it. 

Then perimenopause arrived, and everything changed. 

Suddenly, I wasn’t sleeping. I’d walk into a room and forget why I was there. I’d start a task and lose the thread halfway through. I felt like I was failing at things I used to do with ease. It wasn’t just frustrating; it was disorienting. I didn’t feel like myself anymore. 

That’s when I started to realise how closely ADHD and menopause symptoms can overlap. The brain fog, the emotional swings, the fatigue – they all intensified. And I wasn’t alone. In fact, 43% of women are first diagnosed with ADHD between the ages of 41 and 50, often during perimenopause, when hormonal changes bring long-masked symptoms to the surface.

What helped me thrive again

I had to find new ways to manage. Here’s what’s worked for me:

Movement is medicine

I love to run. If I can’t run, I walk the dog, once, sometimes twice a day. It’s not just about fitness. It helps me sleep. On days when I don’t move, I really feel it at night. Exercise, no matter how light, helps regulate my mood and gives me a sense of control.

Food as fuel

I used to run on caffeine and sugar. Now I’ve swapped in fruit teas and natural sugars. I still have my morning coffee (I’m only human!) but I’ve learned to listen to what my body needs, not just what it craves. 

Structure over chaos

Multitasking is off the table. I now do one thing at a time. I use the Pomodoro Technique – 25 minutes of focus, 5 minutes of rest. It gives me urgency and helps me finish what I start. I also tackle the hardest tasks in the morning, when I’m sharpest. 

Lists are lifesavers

I keep a to-do list and get a little dopamine hit every time I tick something off. It sounds simple, but it works. 

Therapy is strength, not weakness

If you’re struggling, please reach out. Therapy, CBT and coaching have all helped me. Many therapists now understand the overlap between ADHD and menopause. You don’t have to figure it out alone.