ADHD and Perimenopause: Why You Feel Brilliant and Foggy
From Coach Marla Guloien, BCRPA-certified trainer and founder of POWER OF 30.
Ever asked yourself, "Why do I feel brilliant and broken at the same time?" You are not alone. And you are not broken.
The short answer: a creative brain with ADHD traits, plus the hormone swings of perimenopause, is a different operating system adapting to big internal shifts.
Living in a creative brain has its magic, and sometimes its madness. Add ADHD tendencies and the rollercoaster of perimenopause, and you get a beautiful, chaotic storm that is somehow still standing. Mine included.
In this post
What does science say about creativity and ADHD?
What changes in perimenopause?
Why does understanding this matter?
How do you thrive with a creative, perimenopausal brain?
What does science say about creativity and ADHD?
People with ADHD traits often show higher divergent thinking. That means generating many ideas and solutions (White & Shah, 2006).
These brains are wired for exploration, not straight lines.
Common traits
Rapid idea generation.
Intense bursts of focus, or hyperfocus.
Struggling with routine tasks but thriving in high-energy, creative problem solving.
Sensory sensitivity and emotional intensity.
It is not a flaw. It is a different operating system. Creativity is not a byproduct. It is a survival skill.
What changes in perimenopause?
Perimenopause is the phase when estrogen and progesterone start to fluctuate in the years before menopause.
Hormones do far more than regulate fertility. They play a big role in:
Brain function: cognition, memory, focus.
Mood regulation: anxiety, depression, irritability.
Energy levels: fatigue and motivation swings.
When estrogen dips, brain fog, anxiety spikes and executive-function glitches can feel overwhelming (Mosconi et al., 2021).
Why you'll love it: better rest is one of the kindest things you can give a busy, creative brain.
Why does understanding this matter?
Because the story you tell yourself changes how you treat yourself.
It is not you being lazy. It is not you being broken. It is your brain adapting to powerful internal shifts during perimenopause.
Name it, then plan for it
When you know what is happening, you can stop fighting yourself and start building supports.
If symptoms are affecting your work, sleep or relationships, talk to your healthcare provider. You deserve a real conversation about it. For more on that, read what the FDA hormone change means.
How do you thrive with a creative, perimenopausal brain?
These are my go-to strategies:
Externalize everything. Planners, sticky notes, voice memos.
Move your body. Exercise boosts brain-derived neurotrophic factor, or BDNF (Cotman et al., 2007).
Prioritize rest, not just sleep.
Embrace your rhythms: powerhouse days and puddle days.
Lean into your strengths: creativity, sensitivity, resilience.
Why structure helps a busy brain
A brain like ours loves structure that does not feel like a cage. Decision fatigue is real, so the fewer choices you have to make, the easier it is to start.
That is how I built POWER OF 30. It is 30-minute strength sessions over 30 days. Every session follows the same rhythm: warm-up, strength, cool-down. A clear start. A clear finish. Room for the puddle days.
What to do on a puddle day
Rest. Then come back. A missed session is not a failure, it is data. Read why progress is not linear.
Key takeaways
ADHD traits often come with high divergent thinking and creative problem solving.
Perimenopause brings hormone swings that affect focus, mood and energy.
You are not lazy or broken. Your brain is adapting to real internal shifts.
External tools, movement, rest and simple structure help you thrive.
Your quirky little brain is not a problem to fix. It is a force to honour. In the storm of change, there is genius in the chaos, and a deep, fierce longevity being built along the way.
You're not falling apart. You're becoming something even more extraordinary.
References
White, H. A., & Shah, P. (2006). Uninhibited imaginations: Creativity in adults with ADHD.
Mosconi, L., Berti, V., & Dyke, J. P. (2021). Brain changes during the perimenopause and menopause transition.
Cotman, C. W., et al. (2007). Exercise builds brain health.
This post is for education only. It is not a substitute for individualized medical advice, diagnosis or treatment. Talk to your healthcare provider about your situation.
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