It’s all In the mix
STEP 1 — Look at the Pattern of Symptoms
| Symptoms | Hormones | Anxiety |
|---|---|---|
| Brain fog / memory slips | ✓ chronic | ✓ worsens in perimenopause |
| Mood swings | ✓occasional | ✓ frequent, cycle-linked |
| Sleep disruption | ✓ mild | ✓ hot flashes / night sweats |
| Fatigue / low motivation | ✓ daily | ✓ fluctuates across cycle |
| Overwhelm / distractibility | ✓ chronic | ✓ worse mid-cycle or perimenopause |
Tip: Track symptoms in a simple spreadsheet or journal for 2–4 weeks — it makes patterns obvious.
STEP 2 — Timing + Triggers Are Key
Hormones: symptoms often spike mid-cycle, during perimenopause, or near menses.
ADHD: symptoms are generally chronic, lifelong, and affect multiple domains (work, home, relationships).
Anxiety: spikes are often triggered by stressors, deadlines, or life events.
STEP 3 — Mini “Check-In” Self-Test
Answer each question Yes or No.
Every Yes = 1 point to the category shown in parentheses.
Questions
Did you have attention, distractibility, or hyperactivity symptoms before age 25? (ADHD)
Have attention or overwhelm symptoms been present consistently since childhood? (ADHD)
Do focus, mood, or energy shift with your menstrual cycle or perimenopause? (Hormones)
Do symptoms reliably worsen during PMS, peri/menopause, or after hormone changes? (Hormones)
Did anxiety, panic, or overwhelm begin later in life or after a stressful event? (Anxiety)
Do symptoms improve when stress decreases or life stabilizes? (Anxiety)
Scoring Instructions
Add 1 point for each Yes in these categories:
ADHD: ____
Hormones: ____
Anxiety: ____
How to Interpret Your Results
Highest score = likely primary driver.
Scores within 1 point of each other = mixed or overlapping.
Very low or even spread = inconclusive — retest after 2 weeks of tracking.
What Your Score Suggests
If ADHD leads:
Longstanding, baseline attention differences likely at play.
If Hormones lead:
Cycle timing, perimenopause, or hormonal shifts may be amplifying symptoms.
If Anxiety leads:
Stress response + nervous system activation may be central.
If scores are mixed:
You may benefit from a blended approach — ADHD + hormones + anxiety can overlap.
* This informal method is for self-reflection only. For an accurate diagnosis and treatment plan, it is important to track your symptoms in detail and discuss them with a healthcare professional, as anxiety and hormonal changes can often mimic or worsen ADHD symptoms.
How to Seek Help
ADHD coaching or therapist (specializing in adult ADHD)
Functional medicine or gynecologist (HRT consultation)
Integrative mental health clinician (anxiety + brain fog)
* You don’t have to choose only one. A layered approach is most effective. Check out the Resource Library HERE!
KEY TAKEAWAYS
Most women feel a mix of ADHD, hormonal shifts, and anxiety.
Track symptoms for clarity — it’s surprisingly simple.
Solutions are layered: routines, supplements, therapy, and hormonal support.
You don’t have to guess forever — tools + guidance can bring clarity in weeks.
Your brain is not broken. It’s signaling for the right support — now you can give it.
