If you've ever walked into a room and forgotten why, put your keys in the fridge, or struggled to remember a word that's "right on the tip of your tongue," you might have experienced mom brain.
This very real phenomenon affects many women during pregnancy and after becoming mothers, and it's more than just being tired or forgetful.
What Is Mom Brain?
Mom brain isn't just a cute way to describe being scattered after having a baby—it's actually a set of real changes that happen in a woman's brain during pregnancy and motherhood.
Research has shown that pregnancy and motherhood literally reshape the brain, changing its structure and function to help women adapt to their new role as mothers. Your brain literally reorganizes itself to make you better at taking care of your little one.
Some parts get bigger, others get smaller, and the whole system rewires itself to focus on what's most important: keeping your baby safe and healthy.
How Mom Brain Feels
Most moms notice changes in how their brain works pretty quickly. You might find yourself forgetting appointments you'd never have missed before, or having trouble remembering the name of your favorite restaurant.
Many women say they feel like they're walking around in a fog, especially in the early months after having a baby. Simple tasks might seem harder than they used to be. Maybe you're having trouble focusing during meetings at work, or you keep losing track of conversations.
You might put the milk in the pantry instead of the fridge or show up at the grocery store with no idea what you came to buy, even though you just made a list.
These changes can be frustrating, especially if you're used to being on top of things. You might worry that something's wrong with you or feel embarrassed about your forgetfulness. But here's the important thing to remember: these changes are normal and serve a purpose.
Why Does Mom Brain Happen?
During pregnancy and after giving birth, your hormones go through massive changes. These hormones, including estrogen, progesterone, and oxytocin, don't just affect your body—they literally change how your brain works.
Your brain actually shrinks slightly during pregnancy, but this is actually perfectly healthy. Instead, it's becoming more efficient, pruning away connections you don't need and strengthening ones that help you care for your baby.
Sleep deprivation plays a big role too. When you're up every few hours with a newborn, your brain doesn't get the rest it needs to process information and form memories properly.
Add in the constant mental load of caring for a baby—remembering feeding times, diaper changes, doctor's appointments, and everything else—and it's no wonder your brain feels overloaded.
How Long Does It Last?
Here's some good news: mom brain isn't forever, at least not in its most intense form. The fog usually starts to lift as your baby starts sleeping better and you get into a routine, somewhere around 6 months to 1 year after giving birth.
But here's something interesting: some brain changes from motherhood are permanent, and that's actually a good thing.
Your brain has adapted to make you better at certain things, like noticing potential dangers, reading baby's cues, and handling multiple tasks at once. You're not losing ability—you're gaining new skills, even if it doesn't always feel that way.
What Can You Do About Mom Brain?
While you can't completely prevent mom brain (and wouldn't want to, since some changes are helpful), there are ways to make it easier to handle.
Get Sleep When You Can
This is probably the most important thing. Your brain needs sleep to work properly. Take naps when the baby sleeps if you can, and don't feel guilty about it. Ask for help with night feedings if possible, even if it's just for one feeding so you can get a longer stretch of sleep.
Use Tools to Help You Remember
Your phone can be your best friend here. Use it to set reminders for everything—appointments, when to feed the baby, when to take your vitamins, etc. Keep lists, use a calendar app, and don't trust your memory for important things right now.
Take Care of Your Body
Eating well, staying hydrated, and getting some exercise (when your doctor says it's okay) can help your brain work better. Remember to take your vitamins and supplements, especially if you're still breastfeeding, and try to eat a diet that supports brain health, like fish rich in omega-3s.
Accept Help
Let people help you when they offer. Whether it's watching the baby while you take a shower, bringing you meals, or helping with housework, accepting help gives your brain a chance to rest and reset.
Be Kind to Yourself
Remember that mom brain isn't a sign of weakness or that you're a bad mom. It's your brain adapting to one of the biggest changes a person can go through. Give yourself grace when you make mistakes or forget things.
Tips for Partners and Family Members
If you're the partner or family member of someone experiencing mom brain, here's how you can help:
● Be patient when she forgets things or seems scattered
● Offer specific help rather than waiting to be asked
● Help her get more sleep when possible
● Don't make jokes about her forgetfulness
● Take on some of the mental load of running the household
What she’s going through is tough! And while that doesn’t mean you’re not struggling too, if you can find ways to help with this specific issue, it can make all the difference in the world.
Struggling with Mom Brain? We Can Help
Remember, mom brain is a sign that your brain is doing exactly what it's supposed to do—adapting to help you take care of your baby.
While it can be frustrating, understanding what's happening and taking steps to manage it can make this transition period easier.
If you’re struggling with mom brain, we can help. Personalized vitamins and other supplements can make an enormous difference. You can also schedule an appointment with a specialist today to discuss other potential underlying issues, like a hormone imbalance.