Mommy Brain: Signs, Causes, & 13 Ways to Cope

Women experience significant changes in the brain during pregnancy that help prepare them for motherhood. “Mommy brain” has been used to describe the negative changes that women experience after becoming mothers, like brain fog and difficulty focusing, but there are also many positive aspects. Understanding these changes and taking steps to manage mommy brain symptoms can help ease the adjustment.

Are There Positive Elements to Mommy Brain?

While many women report some negative aspects of mom brain, like brain fog and mental fatigue, there are also benefits to note. Some women report that becoming a mother has changed them in positive ways.¹ For example, since women have less time to get things done, it encourages them to multitask and use their time more efficiently. As a result, they may feel more productive. Women also report feeling more creative in the workplace and motivated to take on new opportunities since becoming a mother.

One study found that rats who had given birth performed better on a maze activity compared to rats of the same age that had not birthed.¹ Studies on humans have also found that the brain undergoes significant changes during pregnancy that help prepare the woman for motherhood and for fostering a healthy attachment with their children. Rather than focusing on the negative aspects of mom brain, we should acknowledge the positive changes that women experience to aid them in caring for their offspring. This may help women feel better about motherhood and better cope with the adjustment.

How Long Does Mommy Brain Last?

At the present time we do not know exactly how long women experience mommy brain and whether motherhood changes the brain permanently or for only a short period of time. While we cannot say whether women’s brains change permanently after giving birth, many women report that some of the cognitive changes that they experience, like difficulties with focus and memory, tend to improve over the course of the first year.

Initially, sleep deprivation and increase in responsibilities may contribute to these problems.¹ As mothers and babies get more sleep, women may notice improvements in these areas. Though there is no scientific evidence yet to indicate when mommy brain ends, most women report feeling more alert and focused slowly over the course of the first year.

Can You Get Rid of Mom Brain?

Mom brain is something that happens as a natural response to rearing a child, so there is nothing that can be done to get rid of this. However, there are many ways to learn to cope and relate to the new version of yourself in a more positive way. While there are definitely challenges to mom brain, it’s important to remember that the chemical and hormonal changes are natural and not a result of something you’re doing wrong.

How to Cope With Mommy Brain

Even though the brain undergoes many adaptive changes during motherhood, you may find yourself more tired, forgetful, and less focused than before you became pregnant. If this is the case, the following tips can help you cope with these changes and decrease the negative effects of them on your life.

Here are 13 tips for managing mommy brain:

1. Give Yourself a Break

Being a mom is hard work and there can be a lot of pressure to be perfect. If you are feeling less focused, it can be tempting to be hard on yourself. However, criticizing yourself and allowing mom guilt to pile up is not going to help. Instead, remember that mom brain is a normal experience for many women. Between changes to the brain, hormonal fluctuations, and sleep deprivation, your body and mind are going through a lot and need time to adjust. Remember that this is a temporary stage as your body copes with the adjustment to motherhood.

2. Keep a Notebook Handy

To help deal with forgetfulness, keep a notebook nearby at all times. If an idea pops into your head, like something to pick up from the grocery store or an appointment you forgot to put in your calendar, write it down right away. Now is not the time to rely on mental lists. Your phone can also function as a notebook since it is usually easily accessible. Refer to your notebook often to help you recall information.

3. Rely on To-Do Lists

Create a to-do list whenever you need to remember several items of information. For example, you can create lists for grocery shopping, what chores you need to complete that day, and meal plans for the week. Expecting yourself to remember too much can be stressful and, in some cases, may also set you up for disappointment. Take the pressure off yourself and leave space in your mind available for other things.

4. Get Extra Sleep When You Can

Sleep deprivation and motherhood usually go hand in hand. Unfortunately, lack of sleep is related to higher levels of stress and poorer attention and working memory.⁴ New mothers describe feeling less productive and having a more difficult time concentrating on work than they did before becoming mothers.¹

Getting adequate sleep (i.e. seven to eight hours per night) may be difficult or even impossible with a newborn baby. However, there may be other ways to make up for the lack of sleep that you experience. For example, if your baby is waking up several times throughout the night, you can brainstorm ways to schedule feedings with your partner so that each person is able to get a longer stretch of sleep. You can also try to take naps during the day when you can or simply rest and relax if you cannot fall asleep.

If you are having trouble sleeping despite your baby sleeping, then this may be a sign of insomnia or another sleep disorder. If so, be sure to bring this up with your healthcare provider.

5. Exercise Your Body

Physical exercise is a simple and effective tool to help cope with mommy brain. Studies show that exercise can help improve certain executive functioning skills, like planning and problem solving, and also help manage the negative effects of stress.^5,6

Aim to engage in moderate exercise, like running, power walking, swimming, or playing sports, at least three times a week for 30 minutes or more. You can also incorporate your baby into your workouts by running, walking, or hiking with your baby in a stroller or infant carrier, or holding your baby while you do squats, crunches, or other exercises. Be sure to speak with your healthcare provider before starting an exercise regimen after giving birth.

6. Exercise Your Brain

Currently no studies to date have looked at whether brain activities, like crossword puzzles, sudoku, or memory games, can help new mothers improve their executive functioning skills and cope with mom brain. However, engaging in any activity that challenges your thinking or memory may give you more confidence and is a healthy way to have fun and relieve mom stress. Consider different ways that you can help challenge your brain, whether it is an activity that you have enjoyed in the past or something new.

7. Ask for Help

The demands of motherhood can leave you feeling stressed and overwhelmed. Mothers describe feeling like their minds are going a million miles a minute as they try to keep track of everything. Asking for help and delegating tasks can reduce some of this load, allowing for you to feel less burdened.

When you are feeling tired or overworked, consider asking family or friends for help with household chores, grocery shopping, or childcare. If it is within your budget, you can also choose to hire help. When help is not available, prioritize the tasks that are most important and lower your expectations for what you can get done. Remember that taking care of a child is a full-time job, so what you were able to accomplish before in a day is now different.

8. Take Time to Recharge

Taking time for yourself to relax and recharge is just as important as exercising, managing expectations, and creating lists. You cannot function at your best when you are stressed and overwhelmed. Giving yourself permission to relax can actually benefit you more in the long run, because you will be more focused, alert, and energized, which can help you get more done. Any activity that is pleasurable and relaxing can help you recharge.

9. Focus on the Positives

We often notice negative changes in the way that we think and feel, and overlook the positives. When you become a mother, it is easy to focus on how tired, overwhelmed, or distracted you feel. Take note of some of the ways that motherhood has improved you for the better and reference this list often. Remember that motherhood brings with it many advantages.

10. Be Patient

The most important tip for dealing with mommy brain is to be patient. Though motherhood changes the brain in ways that scientists do not yet fully understand, many women report that symptoms like brain fog, distractibility, and fatigue tend to improve over time. You will most likely slowly start to feel better as you adjust to all of the changes that motherhood brings and are able to get more sleep. In the meantime, give yourself permission to lower your expectations, take things easy, and relax and recharge when you can.

11. Develop Routines

If you can set a daily schedule for yourself, it can help you curtail that brain fog you may feel. Routines give us a structure that can help us feel more centered and able to handle daily tasks. If you can create a list with your routines and follow it, you might feel more grounded day-to-day.

12. Plan Ahead

If you can plan ahead for things you may need or want to do, you can prepare yourself and carve out specific time for those things where you are feeling less foggy. Planning ahead gives us time to anticipate and prepare for the unexpected, which can feel huge for those who are dealing with mom brain.

13. Ground Yourself

It’s important to try to find ways to reconnect with your immediate environment, especially if you are feeling really tired, foggy, or drained. One way of doing this is by practicing mindfulness meditation or guided meditation. This helps to connect you to all your senses and can leave you feeling more at peace and with a clearer mind. A meditation app can be a great place to start, where you can pick your time frame and choose a meditation that speaks to you.

Getting Professional Help for Symptoms of Mommy Brain

It is common to find yourself struggling with attention, focus, organization, and forgetfulness after becoming a mother. Many women feel distressed by these changes, especially when they start to affect their relationships and ability to function at home, work, or school. If your symptoms are interfering too much with your life and causing you distress, you may consider getting professional help. The type of help to seek out depends upon your particular symptoms.

If you are experiencing difficulty with focus, you can look for a therapist that specializes in this area. A mental health professional that treats concentration problems such as attention-deficit hyperactivity disorder (ADHD) will be able to teach you tools and skills to improve your focus. Even if you do not have ADHD, you may still be able to benefit from a professional who can teach you these skills.

If your symptoms are more emotional, such as feeling sad, anxious, irritable, or experiencing postpartum rage, then you may be dealing with a perinatal mood or anxiety disorder like postpartum depression or anxiety. For some women, the symptoms of mom brain may be related to an underlying emotional issue. If this is the case, then you can benefit from meeting with a therapist that treats postpartum mental health disorders.

To locate a mental health provider, you can search an online therapist directory or contact your health insurance company. You can also ask your doctor for a referral or family and friends for recommendations. It may be time to get help if your symptoms persist for more than a few weeks, are interfering with your life, and you have been unable to cope with them on your own.

Final Thoughts on Mom Brain

If you find that you are feeling less focused or more forgetful, overwhelmed, and stressed since giving birth, you are not alone. Even though research suggests that the brain undergoes many positive changes during motherhood, it can still be hard to cope. Taking steps to help improve your focus, memory, and attention can make a big difference. Speaking with a mental health professional can also aid you in adjusting to these changes.

For Further Reading

• Mental Health America
• National Alliance on Mental Health
• MentalHealth.gov