📄 CLIENT FACT SHEET
Menopause, Brain Fog, and ADHD
What Is Real, What Is Happening, and What Helps
What does “brain fog” during menopause mean?
Many women notice changes in thinking during perimenopause and menopause. This can include trouble concentrating, holding information in mind, or staying focused on mentally demanding tasks.
Research from the University of Rochester Medical Center confirms that these experiences are real and measurable, not imagined or caused by personal failure.
What the research shows
Studies find that women who report “brain fog” are more likely to show changes in:
🔵 Working memory
Holding information in mind long enough to use it
(example: mental math, following multi-step directions)
🔵 Sustained attention
Staying focused on boring or complex tasks
(example: paperwork, long meetings, driving for long periods)
Researchers found less evidence of permanent memory loss. The issue is usually mental bandwidth and focus, not losing intelligence or stored knowledge.
Why this can feel harder if you have ADHD
ADHD already affects attention, working memory, and mental endurance.
Menopause can place extra strain on the same systems.
Many ADHD women notice:
- strategies that used to work stop working
- thinking feels more effortful
- exhaustion increases
This does not mean ADHD is “getting worse.”
It means your brain is navigating a real transition.
What often shows up alongside brain fog
Women reporting cognitive changes are also more likely to report:
- sleep difficulties
- anxiety symptoms
- depression symptoms
These factors interact with attention and memory and deserve support.
What actually helps
🔵 Write things down right away
🔵 Repeat important information out loud
🔵 Use visual reminders instead of mental tracking
🔵 Break tasks into smaller steps
🔵 Reduce decision-making when possible
Needing more support during this phase is reasonable and appropriate.
Bottom line
Menopause-related brain fog is real.
ADHD can make it feel more intense.
Support and accommodation are valid responses.