ADHD Perimenopause | Quinn Geear Coaching

At some point in midlife, the things that used to hold your days together may start getting less reliable. The reminder system you have used for years suddenly misses things. Follow through takes more effort. Your brain feels louder, foggier, or harder to access. You may already know you have ADHD, or you may be looking back at decades of patterns with a whole new understanding of them.


I work with adults who are trying to understand what is happening in their minds alongside hormonal changes, so they can figure out what they need now to support themselves and live a fuller life with more grounding and self-awareness. I was diagnosed with ADHD in my forties, right around the time perimenopause started turning up the volume on patterns I had spent years working around. This work explores that overlap, how it can show up, and what support can look like where you are now.

What is ADHD & perimenopause coaching?

Perimenopause comes with fluctuating hormone levels and can bring changes in concentration, memory, mood, and sleep. ADHD can already affect attention, working memory, emotional regulation, and follow through. When those experiences overlap, symptoms in both cases feel worse because those realities exacerbate each other.


Your support may need to change because the conditions have changed. Systems that carried you through your thirties may require more effort now. Work, relationships, money, home life, and basic day to day capacity can all feel different. Coaching gives us a place to pay attention to what is changing and build around the life you are living now.

Common ways this shows up

This intersection tends to show up differently for everyone, but a few patterns come up often:


  • Systems that worked for years stop holding. The calendar, reminders, or routines you have depended on suddenly require more maintenance, and you are left wondering why something that used to feel manageable keeps falling apart.

  • Brain fog gets layered onto existing attention challenges. Words disappear mid sentence. You lose the thread halfway through something. Tasks that used to take one pass suddenly take several, and ordinary days leave you more depleted.

  • Your emotional bandwidth feels different. Irritability, overwhelm, or tearfulness may arrive faster than you are used to. There may be less space between something happening and your nervous system responding to it.

  • Things that used to feel automatic become easier to lose. A bill, a returned call, an appointment, something you meant to grab before leaving the house. Enough small misses start happening that you begin checking and rechecking yourself.

  • Sleep changes start affecting everything else. Shorter or more broken sleep can make attention, emotional regulation, and executive function harder to access the next day.

Who this support is for

This work starts with the life you are living right now. We can pay attention to ADHD, perimenopause, and the places where the two get tangled together.


This may be useful if you:


  • Have ADHD, or have spent years wondering whether ADHD explains patterns you have been working around, and those patterns feel louder in midlife.

  • Feel like systems you depended on for years have stopped carrying the same weight.

  • Notice changes in memory, mood, focus, or follow through that feel newer or more intense than they used to.

  • Want a coach who understands midlife ADHD and hormonal transition as part of the context.

  • Are seeing this spill into work, relationships, money, parenting, home life, or your overall capacity.

Coaching can sit alongside care from your doctor for hormonal questions, medication, or other medical concerns. If you want a formal ADHD evaluation, I can also point you toward providers who do that work.

How coaching supports this

Coaching here starts with curiosity and pattern recognition. We look at what has changed and where life has started asking more from systems that used to work with less effort.


From there, we experiment. Maybe your planning system needs fewer moving parts. Maybe recovery time needs to become part of the plan instead of something you hope happens afterward. Maybe a task keeps stalling because your capacity has changed and the old approach assumes access you do not consistently have anymore.


You get to gather information about yourself without turning every difficult day into evidence that you are failing.


Change here tends to happen through small adjustments over time. We notice what is happening, try something, see what happens in your life, and adjust from there. Over time, you build a clearer understanding of what helps you access your brain and what your capacity looks like now.

What working together looks like

Coaching happens entirely over Zoom, so location never limits who I work with. Your first conversation is a free 50 minute Discovery Call, a low pressure space to talk through what you are noticing and ask questions before committing to anything. From there, sessions are 60 minutes over Zoom, no more than two weeks apart, so momentum has a chance to build. I bring a collaborative, direct style. I will name what I notice, ask reflective questions, and work alongside you while you figure out what support feels right for you.

How it works:

Step 1: Understanding your patterns in this season

We start by looking at how your attention, energy, memory, and mood are moving right now. We look across the parts of your life where this is showing up and start building a clearer picture of what has changed.

Step 2: Building strategies that fit your life

From there, we experiment with approaches built around your specific capacity, values, and goals for this stage of life.

Step 3: Building lasting self trust

As we test and adjust things together, you get better information about how you work during this transition. That understanding becomes something you can keep using as your body, capacity, and life continue to change.

Meet your coach

I spent more than twenty years in IT and leadership, building systems and troubleshooting patterns long before I understood why I was so good at spotting what did not fit. I’ve kept an analog collage art practice going for more than a decade, a place to be in flow with what comes up for me. I was diagnosed with ADHD in my forties, right as perimenopause started making some of my existing patterns louder. That timing became its own invitation: a chance to observe what still supported me and what I had outgrown. I trained through ADD Coach Academy and am currently pursuing additional credentials through ICF and PAAC. I coach adults across the country over Zoom from the San Francisco Bay Area, bringing both a systems thinker's eye for patterns and direct lived experience of this exact intersection. If you are in this season and looking for someone who has stood where you are standing, I would love to talk with you.

What we can work on together

  • Rebuilding systems around the capacity and life you have now.

  • Figuring out which old strategies still help and which ones need to change.

  • Reconnecting with your ability to trust the information your own brain and body are giving you.

  • Understanding how ADHD and perimenopause are showing up across your work, relationships, money, parenting, or home life.

  • Building language around what you are noticing so you can bring more specific information into conversations with your doctor.

Ways to support yourself

  • Track what has changed. A quick note about what was harder, easier, or different that week can help you see patterns that disappear when you are trying to remember them later.

  • Try body doubling for tasks that keep stalling. Sometimes having another person present gives your brain enough external structure to begin or stay connected to the task.

  • Externalize the burden. Visible reminders, alarms connected to a specific action, shared calendars, and other forms of external scaffolding can lower how much working memory has to carry.

  • Give follow through more runway. If things take longer than they used to, build that information into the plan instead of continuing to budget time from an older version of your capacity.

  • Bring specific observations to your doctor. Dates, cycle information, sleep changes, and examples of what feels different can make it easier to talk about what you are experiencing.

ADHD coach and founder of Quinn Geear Coaching.

I trained through ADD Coach Academy and work with adults at every point on the ADHD awareness spectrum, whether that's a diagnosis from last month, one from twenty years ago, or a long held hunch that's never been formally evaluated. I believe you don't need to become a different person, you need a more accurate understanding of who you already are.

Let's work together.

You start with a free 50 minute Discovery Call. There’s no cost and no pressure, just a conversation about what's bringing you to coaching. If it feels like a fit, you move to 

  • The Starter Package - Everyone Starts here:

    • 1 x 90-minute intake session
    • 4 x 60-minute ADHD Coaching sessions
    • Rate: $830 (USD) ($90 intake + 4 sessions at $185/session, paid in advance.)

  • Ongoing Coaching - To continue the work after the Starter Package:

    • 6 x 60-minute sessions
    • Between session email check-in support and either one laser coaching, body doubling, or creative expression session each month.
    • Rate: $1,100 (USD) (6 sessions at $185/session, paid in advance.)  

  • Notes

    All sessions happen over Zoom, scheduled no more than two weeks apart and there’s email/text support between sessions.

Frequently Asked Questions

Can ADHD get worse in perimenopause?

For many people, existing ADHD patterns do intensify during perimenopause. Hormonal shifts, especially in estrogen, can affect focus, memory, and mood in ways that layer on top of ADHD traits that were already there. This does not mean something has gone wrong. It means your body is going through a major change, and your support may need to change with it. Coaching can help you notice what has shifted and rebuild from there.

What does ADHD look like in perimenopause?

It varies widely from person to person, and there is no single picture that fits everyone. For some, it looks like systems that held for years suddenly needing more upkeep. For others, it shows up as heightened emotional reactivity or follow through challenges that feel new, or as a return of patterns they thought they had already worked through. Whether you were diagnosed recently, diagnosed decades ago, or have long suspected ADHD without a formal evaluation, this stage of life often brings existing patterns into sharper focus.

Does low estrogen make ADHD worse?

Estrogen plays a role in supporting focus, memory, and mood regulation, so a decline in estrogen during perimenopause can make existing ADHD patterns feel more pronounced for some people. The details of how hormones and medication interact are best explored with your doctor, who can look at your specific history and options. Coaching picks up alongside that medical guidance, helping you build the day to day support that fits where you are now.

What does ADHD burnout feel like?

It often feels like running out of a reserve you used to have, even for things that once came easily. Tasks that took one pass now take several, patience wears thinner, and rest does not seem to refill the tank the way it used to. Layered on top of perimenopause, that depletion can feel even more pronounced. Coaching can help you identify what is driving it and build a more sustainable rhythm going forward.