ADHD and Pregnancy: Nurturing Two Brains at Once
Pregnancy is often described as a time of glowing anticipation, but for women with ADHD, it can also bring a unique set of challenges. From hormonal shifts to heightened emotions and the mental load of preparing for a baby, ADHD during pregnancy requires special care—not just for the developing baby, but for the mother’s wellbeing too.
At The Doula’s Kitchen and ADHD Without Medicine, I hold a deep belief that supporting pregnancy naturally—through food, environment, and gentle mindset shifts—can help both mother and child thrive. Let’s explore how ADHD and pregnancy intersect, and how you can nurture two brains at once.
The ADHD Brain Meets Pregnancy Hormones
Pregnancy changes everything. Rising levels of estrogen and progesterone can influence dopamine pathways—the very system most affected in ADHD. Some women find their symptoms ease a little (thanks to higher estrogen in the second trimester), while others notice a worsening of forgetfulness, overwhelm, or emotional sensitivity.
You might find yourself:
Struggling with planning and organisation, especially around preparing for birth.
Feeling easily overstimulated by advice, appointments, or expectations.
Swinging between bursts of energy and deep fatigue.
Worrying about how your ADHD will affect parenting.
Acknowledging these challenges isn’t about negativity—it’s about equipping yourself with the right support.
Food as Fuel for Two
In both ADHD management and pregnancy, nourishment is non-negotiable. The gut-brain connection plays a powerful role in emotional balance and focus. Eating in a way that supports dopamine production can also help stabilise mood and energy.
Think about building meals that are:
Protein-rich: Eggs, fish, chicken, beans, lentils to stabilise blood sugar and support neurotransmitters.
Colourful: A rainbow of fruits and vegetables to fuel both body and brain with micronutrients.
Healthy fats: Omega-3s from salmon, chia, or flaxseeds—critical for baby’s brain development and your own emotional steadiness.
Simple & repeatable: ADHD brains thrive when food is easy. A few go-to recipes can prevent decision fatigue.
Creating a Calm Nest
ADHD can make the mental load of pregnancy feel overwhelming: endless lists, new baby items, appointments, birth prep. Instead of aiming for perfection, focus on creating pockets of calm and oxytocin.
Anchor routines: Small rituals—like a morning tea, journaling, or a short walk—help settle the nervous system.
Delegate where possible: Partners, doulas, or friends can take tasks off your plate.
Soothing spaces: Low lights, cosy blankets, and calming smells (lavender, orange) cue your body to relax.
Remember: oxytocin is the “love hormone” that fuels bonding and birth—it thrives when you feel safe, supported, and calm.
The Emotional Layer
Pregnancy often stirs old fears: Will I be a good mother? Will my ADHD make things harder?
Here’s the truth: your ADHD doesn’t take away from your ability to love, nurture, and connect with your baby. In fact, your creativity, intuition, and ability to think outside the box can be gifts in parenting.
Gentle practices like hypnobirthing, mindfulness, or even daily affirmations can help reframe self-doubt into trust in your body and brain.
A Doula’s Note
As a doula and ADHD mentor, I’ve seen how much difference the right support makes. When you’re carrying a baby, you’re not just growing a new life—you’re also reshaping your identity. If ADHD has sometimes left you feeling “too much” or “not enough,” let pregnancy be the reminder: your body knows how to grow and nurture life. Trust in that wisdom.
✨ Whether you’re preparing your birth plan, learning to cook meals that boost dopamine, or simply trying to slow down amidst the chaos, remember this: you are nurturing two brains at once—yours and your baby’s. And both deserve care, compassion, and calm.
Lizzie x
💌 Grab Your Free ADHD & Pregnancy Practice List!
Want a fun, easy way to support your brain and your baby every day? Download my pocket-sized practice list for free! Print it, stick it on your fridge, or tuck it in your journal—tiny daily wins for a calmer, happier pregnancy.