ADHD and brain fog refers to the state of confusion and unclear thinking, where there is difficulty in concentrating, recalling information, making decisions, and overall cognitive functioning. Understanding underlying causes, signs, and methods for coping can help with these challenges on a day-to-day basis.
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What Is Brain Fog?
“Brain fog” isn’t an official medical term, but it’s used to describe symptoms that can make it hard to think clearly. This can be extremely frustrating and impact daily productivity and quality of life as it complicates daily living activities.1 Brain fog may be a response to lack of sleep, poor nutrition, medication, or drugs, though it is often used to describe a state of confusion.2
Symptoms of brain fog include:
- Poor working memory
- Difficulty finding words
- Slower thinking
- Feeling lost or confused
- Mentally tired
- Memory lapses
- Trouble organizing thoughts
- Trouble concentrating
- Mixing up thoughts
Brain Fog Vs. Tired
Brain fog and tiredness can be difficult to differentiate as they share similarities. Normal tiredness has a physical component that is often accompanied by lack of sleep or active, hard activity. Brain fog in contrast, is connected to cognitive impairments that go past the physical piece. For example, with a good night’s rest, the brain fog is still present.
Does ADHD Cause Brain Fog?
Yes, it is possible for attention-deficit/hyperactivity disorder (ADHD) to cause brain fog because of the connection between ADHD and memory, and those struggling with ADHD may experience cognitive difficulties, which can lead to brain fog. The symptoms of ADHD, like difficulty paying attention, impulsivity, and poor working memory, can contribute to brain fog. Individuals with ADHD frequently experience additional conditions like learning disabilities, anxiety disorders, conduct disorders, depression, and substance use disorders.3
Here are some symptoms of ADHD that can cause ADHD brain fog:
ADHD Executive Dysfunction
ADHD and executive dysfunction often go hand in hand. It is a core feature of ADHD and is characterized by difficulties in organizing tasks, prioritizing them, and time management. The moment that following tasks become difficult, we can start to look at executive dysfunction as being present.4 These traits between executive dysfunction and brain fog can lead to:
- Confusion
- Forgetfulness
- Inability to complete tasks
- Disorganization
- Poor working memory
- Difficulty paying attention
- Difficulty following plans
- Trouble with task completion
ADHD Sleep Problems
ADHD and sleep problems include insomnia and irregular sleep patterns, which can lead to fatigue and contribute to brain fog. When struggling with ADHD, it may be hard to have your brain come to a calm state where it can focus on sleep or memory consolidation. Routines can be difficult to establish, leading to a confusing sleep pattern.
ADHD Dopamine Deficiency
Cognitive functions like attention and memory can be influenced by the shortage of dopamine, possibly contributing to the occurrence of brain fog. Without enough dopamine, it can make you less motivated or focused. With there being attention deficit, it will be more difficult to stay on track and motivated.
ADHD & Neuroinflammation
Research shares a link between ADHD and neuroinflammation. Some research found that people with ADHD may have higher cytokine levels, which are signaling molecules linked to inflammation.5 Elevated cytokine levels are linked to cognitive impairments and brain fog.
ADHD Medication & Brain Fog
Certain individuals find relief from brain fog through the use of ADHD medications like stimulants, for example, Adderall. Guarnotta & Simbra shared that these controlled medications function by increasing dopamine levels, leading to potential improvement in focus, attention, and cognitive abilities.6
ADHD medications are used to treat brain fog, but nevertheless, the outcomes can differ between individuals, and non-stimulant medications could be more appropriate in specific scenarios. It’s crucial to recognize that while ADHD medications can enhance cognitive function, they might not entirely eliminate brain fog, especially if other factors are at play.
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Strategies To Help 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 confident and more focused. When you focus on your health, you are able to thrive and reach your full potential, even if it is adjusting one thing at a time. This includes adding exercising or taking away going to bed later than usual.
Long-term strategies to get rid of brain fog include:
- Increase iron in diet: This can contribute to cognitive impairments. Early-introduced diet is better than using supplements. Leafy greens and beans support cognitive function.7
- Reduce stress: Having coping skills to manage stress can alleviate symptoms. Stress management skills include deep breathing, yoga, and meditation.
- Get adequate amounts of sleep: Maintaining a consistent sleep routine with enough sleep can prevent fatigue and cognitive failure.
- Create an exercise routine: A physical routine improves the blood flow to the brain, helping cognitive function and reducing brain fog. Exercise is key to a successful wellness journey.
- Establish scheduled breaks: Throughout the day, have set times where you can focus on being present. Do this routinely.
- Limit screen time: Limit your exposure to electronic devices and set a screen time alert to let you know what has been too much, this will help you engage with your needs.
Short-term strategies to get rid of brain fog include:
- Switch Tasks: This can help you get a fresh view of the task at hand and take a break from previous tasks.
- Limit Distractions: Limiting what is around us can help you focus on what is in front of us and not become overwhelmed with our environment.
- Drink Water: By hydrating the body, the brain will be refreshed and not in need of a basic need, improving cognitive function.
- Engage in an activity: Participate in something you enjoy that momentarily will keep you engaged and interested.
- Take a walk: Go on an extended walk that will help you clear your mind. In this walk, you can use all of your senses and detect things that you see, hear, feel, taste, or smell.
- Practice grounding skills: Take some deep breaths and practice being in the moment by doing something you enjoy, this can be coloring or watching something entertaining.
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When to Seek Professional Support
It will be time to seek professional help when this brain fog becomes disruptive to your daily tasks and activities and impacts your daily functioning. A therapist with a background in ADHD and brain fog will be a good resource. Online therapist directories or online therapy platforms are good places to find helpful guides or help from professionals.
In My Experience
Additional Resources
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