Managing ADHD Postpartum
Becoming a mom is fantastic. And it sometimes sucks. But either way, when you’re ADHD, postpartum can feel a bit… extra. That’s because even if you were managing life pretty well before your baby arrived, the ante was just upped.
Suddenly your responsibilities have multiplied by what feels like thousands, the sensory input kicks into overdrive overnight, and you’re tired. Really. Fucking. Tired.
More tired than you’ve ever been. Even when you dragged your hungover ass out of bed to make it to class in college, you were not this tired. And suddenly, you have zero time alone and zero time to recharge.
It’s a recipe for a freak out.
Now listen, I don’t sugarcoat. I don’t really know how. So I’ll be blunt with you here: even if you think you’re prepared, you’re not. And if you have ADHD, or think you might, shit’s about to get real.
It sucks, and I hate having to tell you this, but having ADHD puts you at an increased risk for postpartum anxiety or depression. I wish I’d known about my ADHD. I wish I’d known I was at risk.
Because I believe that knowledge is power. So here we go.
ADHD and Postpartum
ADHD brains are awesome. But they can make everyday life in this capitalist, neurotypical world we live in a bit challenging. Here’s where it might show up and add a little extra friction to your days (and nights):
Time Blindness & Time Management: There’s a lot to manage when you’re a new mom. Feeding schedules and baby appointments, cleaning the house, food shopping, feeding people… it’s a lot. Keeping track can quickly become a nightmare if you don’t have a system in place.
Impulsivity: One minute everything is fine, the next your baby is screaming their head off and you can’t figure out why. Then the next minute you’re ordering five baby gadgets you didn’t really need and you’ve canceled your plans with the playgroup moms.
Forgetfulness: Postpartum brain fog plus sleep deprivation plus ADHD often leads to forgetting lots of stuff… sometimes important stuff like feeds, doctor appointments, or where you put your coffee. Or when was the last time you showered.
Emotional Sensitivity & Dysregulation: ADHD can intensify your emotional responses. Mood swings, heightened anxiety, and reactions to things that never bothered you before can hit harder than usual and make it tough to manage your emotions during the already intense postpartum period.
Sensory Overload: Crying, smells, nighttime craziness, annoying sounds of baby toys… life with a newborn is FULL of sensory input. For ADHD moms, life with a newborn can feel like too much.
Tips and Strategies for Managing Postpartum with ADHD
Look, nobody expects you to be perfect… well, except society, your mother-in-law, your nosy neighbor, and, of course, YOU… but we do need you to keep your head above water. Life in this neurotypical world is hard enough with an ADHD brain, so adding a baby into the mix takes some seriously conscientious planning.
You’ve got to plan differently than your neurotypical counterparts because their strategies and solutions might not work for you. You need strategies that work for your brain, and for your baby’s (let’s face it, this stuff is hereditary, after all). So here are some ideas for how to make postpartum life a little more manageable as an ADHD mom:
Create Structured Routines: Yes, routines are supposed to help you stay organized—but let’s be honest: most of us with ADHD suck at routines. Instead of aiming for a schedule, just create a “flow.” And whatever you do, don’t obsess over it, because by the time you get the routine down, you’ll need to adjust again. Everything is temporary these days, and the sooner you can accept that, the quicker you’ll adjust to motherhood.
Delegate Without Guilt: Seriously, even if it makes you uncomfortable: ASK FOR HELP. You don’t have to do it all, and asking for help doesn’t make you weak. It makes you a realist (something ADHD moms are pretty good at). The world we live in is super weird and not built for us. So we need accommodations. That can look like reminders, shared calendars, dividing tasks differently, or asking for (or if you can, paying for) hands-on support with household tasks. Neurotypical expectations of what a “perfect mom” looks like are exhausting, unrealistic, and unnecessary bullshit.
Delegating is strategy. And if you’re a people-pleaser, it might feel impossible. But you can (and should) learn how to do it. When we try to do everything ourselves, we usually end up living in a constant state of stress and resentment just to keep up with what neurotypicals think motherhood should look like.
Mindful Self-Care (The Real Kind): I am of the opinion that a solo Target run counts as self-care when you’re a postpartum mom. It’s slim pickings during those early months. But even though time seems cut in half on days with a newborn, it’s important to prioritize at least a few minutes a day where you can stop worrying about what needs to be done.
The most important type of self-care you can practice starting yesterday is this:
Resist the pressure to be perfect
Reject societal expectations that don’t align with your needs or values
Put your well-being first so you don’t burn yourself out. Your baby needs a healthy mom more than she needs her onesies folded.
Professional Support (Yes, That Includes Me): Finding someone who gets it can make a massive difference. We need people who understand that one-size-fits-all solutions don’t work for us. Because they can help you get real guidance, practical tools, and tips that might work for YOU.
Medication Management: If you take meds for your ADHD, talk with your healthcare provider about what’s safe for pregnant and breastfeeding moms. Most docs err on the side of caution, and while that’s understandable, it’s not always the best decision for your mental health or functioning. The right medicine can make a huge difference for not only you, but especially for your baby.
Find Your People: You are not alone. Joining a support group for ADHD moms can provide validation, practical strategies, and a space to vent without judgment. Postpartum Support International even offers online groups specifically for ADHD moms, so you can connect no matter where you are.
Have Realistic Expectations: Perfection is a trap, and it’s one that a lot of us fall into. So many postpartum struggles come not from the baby or even ADHD itself, but from trying to live up to impossible expectations. You know, the Pinterest-perfect nursery, the clean and organized house, and basically the whole “oh, it’s nothing” attitude of so many moms out there… seriously, WHY CAN’T WE ALL JUST ADMIT THAT THIS SHIT IS HARD?
If You Suspect You’re ADHD
A lot of us go through life thinking, “Oh, I’m just a hot mess!” without realizing ADHD might actually be part of the picture. I didn’t know I had ADHD until my kids were already 9 and 11. Looking back, I can see how much of my early life and early motherhood struggles were blamed on ME, when really it was just the way my brain works isn’t the “norm” or what’s expected or easy for neurotypicals.
If you think you might have ADHD but haven’t been diagnosed, here’s a realistic, no-nonsense approach:
Self-Assessment: Start by reflecting on your experiences. Online ADHD self-assessment tools can help you spot patterns and clarify what’s going on.
Talk to a Professional: Reach out to a healthcare provider or mental health specialist who understands ADHD in adults, especially moms. Don’t settle for “just wait and see.” Check out Inclusive Providers to find neuroaffirming therapists.
Connect With People Who Get It: This is huge. Look for online or in-person spaces where validation, real talk, and practical tips actually exist — because hearing “me too” from someone who understands can be life-changing.
Radical Self-Care: Stop believing that self-care is a luxury you don’t have time for. For ADHD moms, it’s really important, and you are not being selfish by taking time for yourself. Take breaks, do things that calm your nervous system, do less, and take shortcuts where you can.
Your brain works differently, but that’s what makes you the perfect mom for your baby. That’s what makes you YOU. You do the mom thing differently. Because you are different. And different is awesome.
I’m Tiff, The Placenta Girl and I’m dedicated to helping new and expecting moms navigate the challenges of the fourth trimester with confidence and support. Curious about how placenta pills can support your recovery, energy, and overall postpartum experience? Click here to learn more and see how placenta encapsulation can help you feel stronger, calmer, and more prepared.
