If you feel like your brain fog, forgetfulness, and emotional swings have intensified during perimenopause, you’re not alone. Many women with ADHD describe perimenopause as a second puberty—except with way more responsibilities.

🔥 Estrogen and dopamine shifts can make ADHD symptoms feel completely unmanageable.

Let’s break down why perimenopause impacts executive function and emotional regulation—and what you can do to regain control.

1️⃣ Why Perimenopause Worsens ADHD Symptoms

🧠 Executive Function = Your Brain’s Manager
Executive function helps with:

• Task initiation & follow-through (starting and completing things)
• Working memory (remembering what you need to do and why)
• Emotional regulation (handling stress, frustration, and rejection sensitivity)
• Impulse control (not saying or doing things you regret)

📉 When estrogen declines, so does dopamine—the neurotransmitter that supports executive function.

✅ Perimenopause = Unpredictable Hormonal Fluctuations
Unlike menopause, where estrogen stabilizes at a low level, perimenopause is a rollercoaster of highs and lows. One day you feel sharp and productive, the next you can’t remember why you walked into a room.

✅ Increased Sensory Overload & Emotional Sensitivity
Many women find that loud noises, bright lights, and social interactions feel more overwhelming during perimenopause—leading to shorter fuses and higher stress levels.

✅ Decision Fatigue & Overwhelm
When executive function is taxed, even small decisions—like what to cook for dinner—can feel completely overwhelming.

📊 Did You Know? Studies show that up to 50% of women with ADHD report worsening cognitive and emotional symptoms during perimenopause.

🔹 Real-Life Example: Have you ever had a to-do list but couldn’t bring yourself to start anything? That’s executive dysfunction + perimenopausal brain fog.

💡 Want strategies to manage perimenopausal ADHD? Get my free ADHD & Menopause Survival Guide [Download here!]

2️⃣ Strategies to Support Executive Function During Perimenopause

🔥 Dopamine-Boosting Habits

✅ Protein-rich breakfast → Fuels dopamine production & reduces crashes.

✅ Movement breaks → Short walks or stretching between tasks improve focus.

✅ Sunlight & Vitamin D → Helps regulate mood & energy levels.

✅ Cold exposure → Brief cold showers or splashing cold water on your face can trigger a dopamine boost.

✅ Hydration & Electrolytes → Dehydration worsens brain fog, so keep water intake consistent.

✅ Caffeine in moderation → Small amounts can boost dopamine but avoid overuse to prevent crashes.

🧠 Executive Function Hacks

✅ Externalize memory → Use sticky notes, alarms, checklists to offload cognitive load.

✅ Body doubling → Working alongside someone (virtually or in-person) can kickstart motivation.

✅ Use timers & gamification → Turn tasks into a challenge to activate dopamine.

✅ Break tasks into micro-steps → Instead of "clean the kitchen," try "clear one counter."

✅ Create a “Done List” → Listing what you’ve already accomplished helps counter ADHD time blindness.

✅ Batch similar tasks together → Reduces cognitive load and makes transitions easier.

🔹 Relatable Example: Ever open your laptop to start working and suddenly feel completely paralyzed by indecision? That’s ADHD + hormone-driven executive dysfunction.

💡 Need more step-by-step strategies? Check out The ADHD & Hormone Shifts Playbook! [Get it here for $27!]

3️⃣ How to Regulate Emotions & Reduce Sensory Overload

📌 Why Emotional Regulation Feels Harder in Perimenopause

• Lower estrogen = less dopamine & serotonin, leading to mood swings.
• Higher stress sensitivity = increased frustration & irritability.
• Overstimulation = sensory overload & emotional exhaustion.

🧘 Emotional Regulation Strategies

✅ Weighted blankets & deep pressure therapy → Help reduce stress & anxiety.
✅ Reduce decision fatigue → Automate meals, outfits, and daily routines.
✅ Noise-canceling headphones & fidget tools → Minimize distractions & manage sensory input.
✅ Mindful movement → Activities like stretching, tai chi, or deep breathing to regulate the nervous system.
✅ Aromatherapy & texture-based grounding techniques → Using essential oils or textured objects to self-soothe.
✅ Pre-plan emotional reset breaks → Scheduling short, quiet breaks throughout the day prevents emotional overwhelm.

✅ Keep an “emergency toolkit” → Have a go-to set of sensory-friendly tools for when emotions become too intense.

🔹 Real-Life Example: Ever have a sudden burst of rage over something small—like someone chewing too loudly? That’s sensory overload + hormone-driven emotional dysregulation.

💡 Track your symptoms & optimize your routine with the Menopause & ADHD Symptom Tracker! [Download it here!]

4️⃣ Final Thoughts: Managing Perimenopause with ADHD

Perimenopause doesn’t have to derail your life. By understanding how fluctuating hormones impact ADHD, you can make targeted adjustments that actually work for your brain.

🔥 Here’s your action plan:

✅ Step 1: Download the ADHD & Menopause Survival Guide [here!]

That's it. That's the step

🚀 Ready to feel more in control? Start here!