ADHD & Brain Fog: Understanding the Connection

Does ADHD Cause Brain Fog?

Yes, it is possible for ADHD to cause brain fog. For individuals with ADHD, tasks that require sustained attention and focus can become overwhelming, leading to mental fatigue. Additionally, the executive function deficits often seen in ADHD, such as difficulties in organizing, prioritizing tasks, and managing time, can exacerbate feelings of mental cloudiness. Individuals with ADHD also frequently experience co-occurring conditions like anxiety disorders and depression, which can further contribute to the experience of brain fog.¹

Here are some symptoms of ADHD that can cause brain fog:

Attention & Focus Issues

Struggling with attention and focus are some of the most common symptoms of ADHD. A person with ADHD has to mentally work much harder to compensate for their differing brain structures and neurochemical levels in order to meet neurotypical demands. This additional mental work can lead a person to feel mentally sluggish, exhausted, and like their brain and thinking are “foggy.”

Executive Dysfunction

Executive dysfunction is a common challenge for people with ADHD. It means having trouble organizing tasks, deciding what to do first, and managing time effectively. People with ADHD often have to put in more effort to stay focused and organized, which can be mentally exhausting. This extra effort can lead to brain fog, making it even harder to think clearly and get things done. When brain fog sets in, it worsens executive dysfunction, creating a cycle where both problems feed into each other.²

Working Memory Problems

Research shows that ADHD negatively impacts short-term and working memory, which is an essential brain function for everyday tasks – such as remembering where you set your keys or solving a math equation.³ Because working memory is necessary for functioning, a person with ADHD must work harder to compensate for their difficulty with working and short-term memory in order to get things done, which can leave them feeling mental fatigue and brain fog.

Sleep Problems

Individuals with ADHD often struggle with sleep problems, which means their brains don’t get the chance to fully recharge. This lack of quality sleep can disrupt the brain’s natural processes, such as consolidating memories, processing emotions, and clearing out toxins that build up during the day. As a result, when you wake up, it is harder to focus, think clearly, or remember things—classic symptoms of brain fog.

Dopamine Deficiency

People with ADHD often have a deficiency in dopamine, a neurotransmitter that’s crucial for regulating attention, memory, and motivation. When your brain doesn’t have enough dopamine, it can make it harder to stay focused, motivated, and on track with tasks. This lack of dopamine can also contribute to that foggy feeling in your brain, where everything seems a bit harder to process or remember. Essentially, without enough dopamine, your brain may struggle to keep things clear and organized, which can lead to the frustrating experience of brain fog.

Neuroinflammation

There’s some interesting research showing a connection between ADHD and neuroinflammation. Studies suggest that people with ADHD might have higher levels of cytokines, which are molecules that play a role in inflammation. When these cytokine levels are elevated, it can lead to cognitive issues. Therefore, the inflammation in the brain could be part of why some people with ADHD experience brain fog.⁴

ADHD Medication & Brain Fog

Adderall and other stimulant medications are designed to increase the neurotransmitter levels of dopamine and norepinephrine, which increases focus and concentration in order to overcome the sluggish thinking that feels like/can lead to brain fog. Therefore, Adderall and other stimulants can help some people feel relief from brain fog.

Conversely, taking medication for ADHD also has the possibility of brain fog as a side effect of the medication. Stimulants are often a first-line medication for people with ADHD, and a common side effect that people report with these can be feeling lethargic and “zoned out.” This could be because the medication is not a good fit for that individual, that they are on the wrong dosage, or that the medication is interfering with getting sleep and causing brain fog.⁵

How to Get Rid of ADHD Brain Fog

There are steps that you can take to get rid of this brain fog, including lifestyle changes that will ultimately help you feel more focused. By addressing factors such as medication adjustments, hydration, nutrition, sleep quality, and stress management, you can significantly improve your ability to think clearly. It’s also helpful to explore different therapeutic approaches for your ADHD because if your ADHD symptoms are under control, managing brain fog will become a lot easier.

Free ADHD Worksheets

This workbook provides practical tools and strategies for managing ADHD symptoms. Find the one you need or download all of them here.

The Complete Workbook Download

Setting SMART Goals Download

Creating a Focus Plan Download

Challenging Negative Thoughts Download

How to STOP Impulsivity Download

Identifying Burnout Download

Overcoming Shame Download

Short-term strategies to reduce brain fog include:

• Switch tasks: If you’re feeling mentally stuck, switch to a different task. This change can offer a fresh perspective and act as a mental reset, helping to rejuvenate your focus and reduce the sense of overwhelm.
• Limit distractions: Take a moment to clear away any distractions around you. Maybe turn off notifications, close those extra tabs, or find a quiet spot. By creating a calmer environment, you can focus better and avoid feeling overwhelmed.
• Drink water: Drink a glass of water when you start to feel foggy. Dehydration can impair cognitive abilities, so keeping your body hydrated ensures that your brain stays refreshed and alert.
• Engage in an enjoyable activity: Take a break to do something that you genuinely enjoy.  This could be a hobby, listening to music, or reading. Breaks allow your brain to mentally recharge and improve your focus when you return to your tasks.
• Do a quick burst of exercise: Get your blood pumping with a quick burst of exercise, like jumping jacks, a short jog, or even some stretches. Just a few minutes of movement can boost your energy, clear your mind, and help shake off that brain fog.
•  Ground yourself: When you’re feeling scattered, grounding techniques can really help. Try deep breathing, mindfulness, or something simple like coloring or watching a show you like.

Long-term strategies to get rid of brain fog include:

• Use organizational tools and apps: Organizational tools and apps can reduce the cognitive load of remembering every detail, making it easier to focus and complete tasks efficiently. By using digital calendars, to-do lists, and apps such as Motion or Inflow, you can create a system that supports your cognitive function and reduces feelings of overwhelm.
• Get adequate amounts of sleep: Ensuring you get a consistent and sufficient amount of sleep each night can work wonders in preventing fatigue and reducing the likelihood of cognitive failures during the day. Prioritizing your sleep hygiene not only refreshes your mind but also supports overall well-being.
• Create an exercise routine: Incorporating regular physical activity into your daily routine is crucial, as it boosts blood circulation to your brain, enhancing cognitive function and reducing brain fog. Whether it’s a brisk walk, yoga, or a gym session, exercise is an essential component of ADHD management.
• Increase iron in diet: Adding more iron-rich foods to your diet is vital for cognitive health, as low iron levels can contribute to cognitive impairments.⁶
• Reduce stress: Developing effective coping skills for ADHD to manage stress is key to alleviating ADHD brain fog.  Managing stress effectively can make it easier to focus, think clearly, and maintain overall mental and physical health.
• Engage in cognitive and memory exercises: Cognitive and memory exercises can help sharpen your mind and reduce the effects of ADHD brain fog. Activities such as puzzles, brain games, and memory challenges can improve your working memory, attention span, and problem-solving abilities.

When to Seek Professional Support

If brain fog starts to interfere with your daily tasks and activities, it might be time to seek professional help. When it begins to impact your daily functioning, don’t hesitate to reach out. Online ADHD treatment services like ADHD Online can connect you with licensed therapists who specialize in ADHD, offering personalized support from the comfort of your home. If you want to explore or need to adjust your medication, Circle Medical provides same-day appointments with a psychiatrist who can discuss various treatment options with you. They also offer therapy referrals if you’re interested in combining medication with therapy for a more comprehensive approach.