‘Mommy Brain’ Explained: What It Really Is and How to Cope

We’ve all heard it: the moment a mother struggles to remember something, or forgets where she put her keys, and the response is almost always, “Oh, it’s just mommy brain!” But what exactly is mommy brain? Is it an actual thing? Or just a playful excuse for forgetfulness and mental fog? Well, the truth is, it’s more than just a joke — and today, we’re going to explain what’s going on when mommy brain kicks in, what causes it, and how to manage it.

By Harriet Ishbel Sweeney / Jan 13 2025

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So, What is Mommy Brain?

Mommy brain is a term used to describe a variety of cognitive changes and struggles that many women experience during pregnancy and after childbirth. It can manifest as forgetfulness, mental fog, poor concentration, and sometimes even difficulty forming sentences. While some may brush it off as a quirky side effect of motherhood, research shows that the brain actually undergoes significant changes during pregnancy and the postpartum period.

Pregnancy and the early months (or years) of motherhood are full of new experiences, and the stress of caring for a newborn or young child can impact memory, focus, and even how you process information. But before you get too worried about it, remember that mommy brain isn’t permanent. It’s part of a larger transition period, and it’s something that many moms go through.

The Science Behind Mommy Brain

Let’s break it down. During pregnancy, a woman’s body undergoes a range of hormonal changes, and these affect not just her body but her brain too. Hormones like estrogen and progesterone increase, which can alter brain function and contribute to forgetfulness and concentration issues. In fact, some studies show that there are changes in brain structure during pregnancy — specifically, a reduction in grey matter in areas related to memory, social cognition, and empathy. These are all things that can help a mother be more attuned to her baby’s needs.

This reduction in grey matter is actually a good thing. It’s thought that it may be nature’s way of ‘rewiring’ the brain to help mothers focus more on the needs of their child, such as responding to cries or picking up on subtle cues, rather than being distracted by less important things. However, the downside is that this brain reorganization can make it harder to focus on non-baby-related tasks, like remembering where you left your phone or recalling what you had for lunch.

But here’s the thing: it’s temporary. Studies suggest that while these changes may last for several months, the brain eventually bounces back to its pre-pregnancy state. So, mommy brain is not something that sticks around forever.

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What Causes Mommy Brain?

While hormone changes play a big part, there are a number of other factors that contribute to mommy brain. Let’s take a look at a few of them:

1. Sleep Deprivation:

Anyone who’s been through the early days of motherhood knows that sleep often becomes a distant memory. Sleep deprivation can seriously impair cognitive function, making it harder to focus, remember things, and process information. When you’re waking up multiple times a night to feed or soothe your baby, your brain doesn’t get the rest it needs to function at its best.

2. Stress and Anxiety:

Raising a child, especially a newborn, can be stressful. Balancing feedings, nap schedules, doctor’s appointments, and everything else can leave moms feeling overwhelmed. High stress levels can affect the brain’s ability to retain information and make decisions, leading to that dreaded brain fog.

3. Multitasking:

Moms are masters of multitasking, but constantly juggling multiple responsibilities can take a toll on your brain. Having to switch between tasks rapidly — say, between feeding your baby and replying to work emails — can make it harder to focus and remember details.

4. Physical Changes:

Pregnancy itself comes with a whole range of physical changes, many of which can affect your mental clarity. From changes in blood pressure to nutrient deficiencies (like low iron), these factors can contribute to feelings of fatigue and forgetfulness.

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Coping with Mommy Brain: Tips for Reclaiming Your Mental Clarity

So, if mommy brain is real, and it’s affecting your ability to focus or remember things, what can you do to cope? Here are a few simple but effective strategies that might help:

1. Prioritise Sleep (When You Can):

Easier said than done, right? But sleep is crucial for your brain to recharge. If possible, try to get help from a partner, family member, or friend to take over baby duties for a while so you can catch up on sleep. Even a short nap can do wonders for mental clarity.

2. Break Tasks Into Smaller Steps:

Trying to remember everything at once can be overwhelming. Instead, break tasks down into smaller, more manageable steps. Use lists or reminders on your phone to keep track of what you need to do — this can help reduce the mental load and make it easier to stay focused.

3. Practice Mindfulness:

Taking a few moments each day to check in with yourself can reduce stress and help improve your mental focus. Even five minutes of deep breathing or meditation can help you feel more grounded and clear-headed.

4. Give Yourself Grace:

Mommy brain can feel frustrating, especially when you forget things or struggle to keep up with daily tasks. But remember, it’s a temporary phase, and it doesn’t reflect on your abilities as a mom. Be kind to yourself and acknowledge that you’re doing the best you can — your brain is going through some major changes!

5. Nourish Your Body and Brain:

Good nutrition is key to brain health. Make sure you’re eating a well-balanced diet, rich in fruits, vegetables, healthy fats, and protein. Foods like leafy greens, fish, and nuts are especially good for brain function. Hydration is also important, so make sure to drink plenty of water throughout the day.

6. Stay Active:

Exercise can boost your mood and improve cognitive function. Even a short walk or gentle stretching session can help clear the mental fog and improve focus.

When to Seek Help

While mommy brain is usually a temporary phase, it’s important to acknowledge that severe memory issues, confusion, or difficulty focusing can sometimes indicate something more serious, such as postpartum depression or anxiety. If you’re struggling with mental health in addition to cognitive changes, don’t hesitate to speak to a healthcare provider for guidance.

Wrapping Up

So, there you have it! Mommy brain is real, and it’s something that many new moms experience. The hormonal changes, lack of sleep, stress, and multitasking all contribute to a brain that might feel a little foggy at times. But remember, it’s temporary! By taking care of yourself — whether that’s getting more sleep, eating well, or giving yourself grace — you can reduce the impact of mommy brain and reclaim your mental clarity.

At the end of the day, you’re doing an amazing job, and a little brain fog is just part of the ride. You’ve got this!

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