Did you know that approximately 50 million women in the United States are experiencing perimenopause or menopause at any given time (Let’s Talk Menopause, 2023)? For many, this phase can be incredibly challenging, especially for those with pre-existing conditions like ADHD. Understanding the intersection of hormonal changes and executive function challenges is crucial. In this blog post, we’ll explore Jenna’s inspiring journey as an adult with ADHD navigating the complexities of hormonal shifts during perimenopause and menopause and how personalized coaching strategies helped her adapt at work. Discover the insights and practical tips that can aid anyone facing similar struggles in the workplace.

Understanding Jenna’s Challenges

Jenna, a vibrant 50-year-old marketing manager, always excelled in her professional obligations. However, as she transitioned into perimenopause, the hormonal changes took a toll on her ability to focus, manage time, and effectively juggle her responsibilities. She found herself feeling increasingly overwhelmed, leading to performance issues and concerns about her career.

Hormonal Changes Affecting ADHD

For women with ADHD, perimenopause and menopause can exacerbate the challenges faced due to fluctuating estrogen levels. This hormonal imbalance can increase mood swings, disrupt sleep patterns, and result in varying energy levels throughout the day. Jenna often experienced sudden feelings of fatigue and forgetfulness, which further complicated her professional life. She struggled with deadlines, collaboration, and the motivation to engage with her team. For more information on the impacts of hormonal changes on ADHD, check out our blog: Perimenopause and Menopause: How It Impacts ADHD.

Finding the Right Support

Recognizing that she needed help, Jenna sought out The How Skills for Workplace Coaching for personalized guidance. Together, they identified specific areas to focus on, including organization methods, energy management, and emotional regulation. Their partnership was built on a foundation of understanding, empathy, and a desire for Jenna to thrive both as an employee and as an individual.

The Personalized Coaching Approach

Through personalized coaching, Jenna adopted several strategies that changed the way she approached her workday. Each session was designed to cater to her unique circumstances, allowing her to reframe her thinking and adapt her work process. Here are a few key strategies that proved invaluable in supporting her journey:

1. Energy Level Awareness

Jenna learned to recognize her energy fluctuations—knowing that she was most productive in the mornings but often felt drained by mid-afternoon. With this awareness, she made intentional decisions about scheduling high-priority tasks during her peak times, leaving lighter tasks for when her energy dipped. This simple adjustment significantly improved her output without overwhelming her. Jenna also talked with her company’s accommodations and HR team to get a better understanding of what workplace adjustments were available to her.

2. Time Management Techniques

Using techniques such as time blocking, Jenna allocated specific periods during her workday for focused tasks. With the support of her coach, she also practiced using timers to help maintain her focus during these blocks. This strategy not only limited distractions but also provided her with a sense of accomplishment as she completed tasks within the designated time frame.

3. Emotional Regulation Techniques

Hormonal fluctuations had made it difficult for Jenna to manage her emotions effectively. Implementing mindfulness practices such as deep breathing and short meditation breaks helped her regain composure and focus. Jenna discovered that taking moments to recharge—even if just for a few minutes—could help mitigate stress and prevent burnout. Jenna identified that the biggest barrier for her was managing her impulses in the workplace. She worked with her coach around these areas, specifically when tied to communication, and came up with customized strategies. To learn more about how ADHD impacts emotional regulation and impulse control, check out our blog: 5 Steps to Manage Impulsivity and Emotional Regulation with ADHD.

Adapting and Thriving in the Workplace

As Jenna continued to implement these strategies, she not only felt more in control of her work life but also became an advocate for understanding the impact of hormonal changes on adult women with ADHD.

Jenna advocated for her needs in the workplace, helping her colleagues understand the different challenges that women may face during this transitional life phase. She initiated discussions about flexible work policies and the importance of mental health support, emphasizing that everyone benefits from a culture of understanding and adaptability.

Impact on Professional Relationships

Jenna's newfound confidence and awareness helped her rebuild relationships with her colleagues and manager. As she openly shared her journey, she created an environment of trust and mutual support. Rather than viewing her struggles as weaknesses, she embraced them as experiences that contributed to her growth and resilience.

Practical Tips for Navigating Hormonal Changes in the Workplace

For those who resonate with Jenna’s story, here are additional tips that can help you manage the challenges posed by hormonal changes while pursuing your professional aspirations:

Communicate Openly with Your Team: Sharing your experiences can foster understanding and lead to supportive workplace relationships. Consider discussing your challenges with your manager or trusted coworkers, as this can cultivate empathy and support. Please note, disclosure of a medical condition is your choice. Only disclose what you feel comfortable with.
Seek Professional Support: If you find yourself struggling, consider working with a coach who specializes in executive function skills. Personalized strategies can dramatically improve how you approach your daily responsibilities.
Prioritize Self-Care: Ensure you take moments for self-care throughout your day—whether it’s stepping outside for fresh air, practicing mindfulness, or simply drinking enough water. Recognizing your need for self-care can boost your overall well-being and productivity.
Establish a Routine: Establishing a consistent morning and evening routine can help anchor your day and provide structure, which is often beneficial for those with ADHD. Here are some tips to help you enhance your morning routine:

Here are some tips to help you enhance your evening routine:

5. Focus on Healthy Nutrition: Maintaining a balanced diet can significantly influence your energy levels and mood. Prioritize whole foods, stay hydrated, and consider seeking guidance from a nutritionist if necessary.

Conclusion: Embracing Change and Empowering Yourself

As Jenna’s story illustrates, navigating the complexities of hormonal changes as an adult with ADHD can be incredibly challenging yet rewarding. With proper support and the right strategies in place, it is entirely possible to reclaim your professional life and thrive in a supportive work environment.

For individuals facing similar challenges, it’s crucial to remember that you are not alone, and there are tools available to help you succeed. Always honor your journey, and be proactive in seeking help when needed. By incorporating the strategies to balance hormonal changes when working, you can manage varying energy and cognitive levels associated with menopause.

Ready to transform your work experience? Explore how personalized coaching can empower your journey, sign up for a FREE consultation today!

References:

Let's Talk Menopause. 2023. Advocacy. Retrieved September 9, 2025, from https://www.letstalkmenopause.org/advocacy

Client Success Story: Jenna’s Journey through Hormonal Changes, Menopause, and ADHD

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