Being a mom is a tremendously fulfilling and rewarding gift, but it can also be challenging. One of my greatest challenges so far on this journey of mama-hood is a phenomenon which I don’t speak about much- the phenomenon of “mom brain“. This is the term used to describe the forgetfulness, absent-mindedness, and general cognitive decline that some (let’s be honest, probably all) moms experience.

Let me give you a little background on why I don’t talk about “mom brain”. During my first pregnancy and postpartum, I definitely noticed that I was more forgetful, more clumsy and generally way more frazzled than usual. I started misplacing everything, dropping and breaking dishes and losing track of what I was saying mid-sentence. As my circle of mama friends grew, I noticed the term “mom brain” being flung around as a catch all for why anything and everything wasn’t going accordingly. It was several weeks postpartum when I found myself starting to make a habit of leaning on the cop-out that I decided that I refused to allow myself to use “mom brain” as an excuse any more. I didn’t want to use the gift of motherhood as a reason to complain about ‘xyz’.

As a nurse, my education and practice has been derived from evidence based research, so of course I did a little digging to find that “mom brain” isn’t just a funny colloquial phrase to shout out when you have a moment of forgetfulness. During pregnancy there are significant hormonal changes that can affect a woman’s brain for on aver. The hormone progesterone, for example, can cause changes in mood, energy levels, and cognitive function. Research has shown that pregnancy can also lead to structural changes in the brain, including a decrease in gray matter volume in certain areas.

If that bit about gray matter in the brain isn’t convincing you, let me give you a little rundown on just what the gray matter in your brain is responsible for and involved with:

• processing information
• controlling movement
• memory
• attention
• perception
• decision-making
• impulse control

I’m checking all those boxes.. “yup, yup, yup, that’s me!”. Pregnancy and postpartum are wild times. So if you’re like me, and don’t necessarily want to indulge in giving yourself “excuses”… please hear me out- this as a friendly reminder to give yourself some grace. After all, your body has done miraculous things- far beyond what we can see- to allow for creating your beautiful baby (or babies!) and also giving you the capacity to care for and keep those babies alive.

You may be wondering… how long do I have to deal with this? There is no set timeline for how long “mom brain” may last, as it can vary from person to person. In general, “mom brain” may be more common during the early stages of motherhood, such as during pregnancy and the postpartum period during those seemingly earthshaking moments of when women are adjusting to hormonal changes, sleep deprivation, and the demands of caring for a new baby. According to a study published in Nature Neuroscience, “pregnancy brain” can persist for at least two years after birth. However, I have friends with multiple children who agree that their “mom brain” never really goes away and that they have learned to transform, adjust, and lean into this new version of themselves as they adjust to the demands of mama-hood and develop coping strategies to manage stress, fatigue and the chaos of it all.

If you’re experiencing “mom brain” type symptoms, don’t worry- you’re not alone and this is all a normal part of the experience of mama-hood. Best of all, there are many ways to mitigate them, improve your cognitive function, and thrive as a mama!

Here are my top 10 tips to practice on the daily to help you combat “mom brain”:

1. Parent your own sleep (7-8 hours) – essential for memory consolidation – set a firm boundary of when screens go dark 1 hour before bedtime
2. Move your body – at least a 30 minute walk every day, or maybe have a dance party while you clean the house 🙂
3. Hydrate, hydrate, hydrate- (sprinkle in some high quality sea salt to your water)- wards of fatigue, replaces electrolytes
4. Tap into your planning style (calendar, to-do lists) – stay organized & limit overwhelm
5. Practice mindfulness meditation/breath work & prayer – slows you down & reduces stress
6. Take little breaks throughout the day – let your brain recharge
7. Don’t fall victim to using ‘mom-brain’ as an excuse
8. Make time for a creative outlet – practicing an instrument, tackling that baby scrapbook
9. Engage your brain with something challenging – for me it’s using a 2nd language with my kids
10. Prioritize nutrient dense foods – fatty fish, berries, leafy greens, nuts & seeds, whole grains, dark chocolate (yesss!)
11. Bonus tip! Make sure to connect with others. Isolation and loneliness can contribute to “mom brain”. Make extra effort to connect with family, friends and other new mamas in your community.

So rest assured, “mom brain” is a super common experience for moms, but it is not a permanent condition nor does it have to define your life. It’s possible to know it’s there and that it is a legitimate thing without falling back on it as the blanket excuse for everything. Over 2 years ago, when my first baby was just a few weeks old, I promised myself that I wouldn’t use the excuse “mom brain”, or even acknowledge it out loud. In the back of my mind, I know it’s a real phenomenon, but I’ve been able to just go with it and accept that my brain and my body work a little differently these days. Nothing has gone wrong here. I’m doing a great job at life & being a mama and so are you!

By proactively taking care of your physical and mental health, you can work to improve “mom brain” struggles and improve your cognitive function. Try incorporating these tips into your daily routine, and you may find that your “mom brain” starts to improve! And remember, give yourself grace as you continue to move forward in the journey of mama-hood.

“She is clothed with strength and dignity; she can laugh at the days to come. She speaks with wisdom, and faithful instruction is on her tongue. She watches over the affairs of her household and does not eat the bread of idleness.”

Proverbs 31:25-27

Bundled up on our first camping trip

My first baby girl at 5 months