New Research about ADHD and Perimenopause (plus tips for advocacy and acccomodations)
I want to begin this blog post with a brief disclaimer. I am a therapist with over ten years of experience supporting neurodivergent individuals, families, and children. I am not a medical doctor. While this post is meant to provide education and awareness about how ADHD and Peri-Menopause can impact uterus-havers, I am not trained in medicine. As always, if you have concerns about your hormonal health - please discuss them with your medical provider.
With that being said, many of us have experienced the limitations of our healthcare provider's knowledge about hormonal health let alone the intersectionality of neurodivergence and hormonal health. After all, this intersection is just now being studied. Additionally, sometimes labs don’t adequately capture uterus-havers symptomatic struggles. You are encouraged to share the information about emerging research about ADHD and Perimenopause referenced below with your medical provider if they are not already aware of it. Some providers are more willing to collaborate and treat symptoms even if your labs are “sub-optimal” or “optimal.” If your provider seems unwilling to discuss your symptoms in context of labs that appear “normal” you can consider saying:
“I am here to discuss treating these symptoms that are reflective of real changes in my functioning and are impairing my wellbeing. Which aspect can we prioritize treating today?”
If this doesn’t shift the conversation to a more proactive place, you can consider asking for a referral to a different provider specializing in hormonal health.
In the ADHD/Neurodivergent community, many of us who have a uterus in our early to mid 30’s are beginning to recognize meaningful shifts in our mood, working memory, and energetic capacity. New studies as recent as 2025 have given us language and meaning that feels affirming for our collective experience.
Neurodivergent adults who have ADHD can experience peri-menopausal symptoms up to 10 years earlier than those who do not have ADHD. Additionally, a study from European Psychiatry demonstrated that those who have ADHD between the ages of 35-39 experienced an apex of severe symptoms, compared to the “typical” peak symptomatic age ranges of 45-49 for those without ADHD.
What does this mean for us within the context of the culture and systems we live within?
Getting comfortable with Mutual aid and Asking for help:
Examples: Ask your friend to body-double with you for errands and chores that are hard to start. You might even ask for help with physically completing tasks e.g. cleaning or cooking.
*If you’re not familiar, “body-doubling” is a tactic often used in neurodivergent communities which simply entails having someone with you while you complete tasks that are difficult to get started on. They don’t have to participate directly, although you may ask them to.
Utilizing Meaningful Accommodations:
Examples: Keep notepads everywhere. Yes, your phone has a “note pad” but we all know that’s a black hole. Plus, writing things down has been positively linked to supporting working memory
*A 2023-2024 study at Cornell University utilized EEG sensors to monitor brain activity while writing verses typing found that writing influenced widespread activity and connectivity across sensory, motor, and memory related areas of the brain. Typing resulted in “very low” neural connectivity.
Order groceries for pickup or have them delivered.
Designate a “leftover day” or “delivery night” for takeout food. Keep quick and accessible foods around for when you just don’t have the energy. Protein shakes and frozen meals can be such a relief on low-capacity days.
Consider using baskets for storing clean clothes unfolded if that supports your capacity.
Consider placing baskets and dishes near entryways or areas where items tend to become cluttered.
Incentivize yourself
Incentives are not just for kids. Did you finally drop off that return to the UPS store? You deserve a trip to the thrift, that little snack you’ve been hyperfixated on, or the beach walk with your doggo!
Did you do the dishes in the sink? Light your favorite candle. Add a little whimsy in.
This is obviously not an exhaustive list but I hope it has helped you begin to reflect on ways that you can begin to support yourself more effectively.
Sources Referenced:
Smári, U. J., Valdimarsdóttir, U. A., Wynchank, D., De Jong, M., Aspelund, T., Hauksdóttir, A., Thordardóttir, E. B., Tómasson, G., Jakobsdóttir, J., Lu, D., Nevriana, A., Larsson, H., Kooij, S., & Zoega, H. (2025). Perimenopausal symptoms in women with and without ADHD: A population-based cohort study. European Psychiatry, 68(1), Article e133. https://doi.org/10.1192/j.eurpsy.2025.1010
Van der Weel, F. R., & Van der Meer, A. L. (2024). Handwriting but not typewriting leads to widespread brain connectivity: A high-density EEG study with implications for the classroom. Frontiers in Psychology, 14, 1219945.
