Being a new mum is truly wonderful. However, if you’ve experienced “mummy brain” or brain fog as a parent, you are not alone. I know that I’ve had several moments of forgetfulness and confusion since giving birth to my little angel. And, yes, it can be very stressful.

There’s no time for self-pity, though. With the right strategies in place, it is possible to fight back against brain fog. Here’s all you need to know.

Why Does Mummy Brain Happen?

Firstly, mummy brain is definitely a real thing. In fact, research shows that up to 80% of new mothers experience this distracted feeling and brain fog post-partum. Moreover, it’s not just a random phenomenon.

Mummy brain can be attributed to several factors including stress, a lack of sleep, and having thoughts dominated by what’s best for bubba. Also, the hippocampus gets smaller resulting in reduced memory and word recall. The prefrontal cortex that controls executive function gets smaller in the postpartum period too.

Understanding mummy brain thing is one thing, but knowing how to reduce its impact on your life is another.

10 Tips To Manage Mummy Brain

From my own personal experiences, I think it’s safe to say that you won’t ever eradicate moments of forgetfulness. After all, it’s something experienced by all of us – mothers or not.

Still, it’s important that you try to manage the situation for a better quality of life. Here are 10 tips that you can implement in daily life to help.

1. Train The Brain

Keeping the brain engaged is a very effective way to reduce cognitive decline, memory lapses, and other symptoms caused by mummy brain. Actively training the brain with tasks that get you thinking will create new neural pathways and generally help you remain sharp.

As a new mum, you probably won’t have time for activities that take up hours of the day. Thankfully, playing games like Minesweeper can deliver equally huge benefits. Better still, it’s fun and will help you de-stress. It’s also very easy to dip in and out of the game as you complete other daily duties.

Sudoku and crossword puzzles are also great options. Filling the few minutes of spare time you have with these games rather than scrolling social media will have a noticeable impact.

2. Sleep Better

A good night’s sleep is crucial for many reasons. As the mother of a young infant, the harsh reality is that you probably won’t enjoy 7-9 hours of uninterrupted rest regularly. So, you must focus on improving the quality of your rest as a way to combat this.

I have found that the Simba mattress is helping me sleep as a mum. Whether you choose this or not, the right mattress and bedding set is vital. Meanwhile, avoiding blue light before bed and creating a more comfortable environment for sleep is advised. If possible, taking naps when your baby sleeps is also ideal.

It may also be worth alternating night duties with your partner so that you each get one relatively good night’s sleep in every two nights. It’ll aid your brain, mood, and energy levels.

3. Eat Well

The value of nutrition is huge in any state of life. As a new mum, though, you cannot afford to overlook its significance. Brain-boosting foods should be high on the agenda while staying hydrated will greatly help too. Crucially, you must eat right with consistent habits.

Fish and eggs contain omega-3 fatty acids to support brain health and general function. Beans, lean meats, leafy vegetables, coffee, dark chocolate, and berries are all great additions too. Ensuring that your body gains enough nutrients and reduces inflammation supports your body and brain in one.

The right nutrition will also support your baby if you are breastfeeding. Regardless of this, though, eating well is vital if you wish to keep brain fog at bay.

4. Exercise

Human bodies are designed to move and staying physically active is vital for many reasons. However, many new mums underestimate just how significant it might be for overcoming brain fog. For starters, the release of endorphins and a better mood will aid the cause.

More importantly, though, you will be focused purely on exercise. It gives you a break from the stresses of modern life while also training your brain so that you can focus on tasks in daily life. Once your attention span is back to where it was pre-parenting, the frequency of forgetting things will fall.

Likewise, reducing physical aches and discomfort by keeping your body in good health removes a source of distraction. So, it should be easier to retain your focus.

5. Socialise

As a new parent, you will naturally find yourself living in a bubble. Sadly, many mums and dads fall into the trap of losing their social lives. While social activities will probably become less frequent, you must not abandon them entirely. They are vital for health and happiness.

Time spent with other new parents is great as it offers a chance to discuss concerns and share tips with someone that relates to you. Of course, it’s great when the kids get to play too. However, making time for date nights without your child or catch-ups with old friends in an adult-only setting is vital too. If nothing else, it brings balance.

The upshot of this is that your mind is less likely to drift into thoughts like “I should call [x]” or “I wish I could do [y]”. By being more present in the moment, brain fog can decline.

6. Use Technology

Finding ways to support your brain’s natural capacity and memory will go a long way to fighting mummy brain. Nonetheless, you will probably experience instances of it throughout the coming months. Thankfully, modern tech can help you through those moments.

Whether it’s using phone reminders or setting up schedules on your iPad doesn’t matter. The use of notifications or following a daily to-do list ensures that you’ll keep moving in the right direction. If you do ever have a moment of vagueness, consulting your device will restore clarity. Audio notes can also become a useful feature.

Technology can also automate a number of tasks from paying bills to household jobs. When you have fewer tasks to focus on yourself, the chance of forgetting them is reduced.

7. Embrace Self-Care

Motherhood is a beautiful thing, but there is no doubt that it does take a toll on the body and mind. Worse still, it is very easy to fall into the trap of not giving yourself the attention you deserve. While your baby is the priority, there should be no guilt over self-care.

Self-care may mean booking a spa day. Or it could be something as simple as a deep bath and a glass of Sauvignon Blanc. Creating time for meditation and yoga can also have a lasting impact. Not least because it encourages you to build a deeper connection with your mind, which can only help fight mummy brain.

Conversely, lapses in concentration are more likely to surface when you feel run down. With this in mind, self-care must be integrated as a part of your routine.

8. Speak To Someone

It may often feel like you are parenting alone, especially if you are a single mum or your partner works. Help is available if you are willing to actively reach out for it. People want to support you but also won’t want to step on your toes. So, you must make the first move.

Support could come courtesy of friends and relatives offering to babysit for a few hours per week. Or you may wish to speak to a mental health coach. When your emotions are in a more stable position, you should find it far easier to keep yourself away from symptoms of the mummy brain.

Aside from anything else, getting help gives you added confidence and stops you from feeling alone. You can feel the benefits with immediate and lasting results.

9. Plan Ahead

When you are struggling with a lack of clarity in daily tasks, the thought of looking further ahead may seem daunting. However, planning ahead can be a very useful tool. Because when you think about something multiple times leading up to it, it’ll stay fresh in the mind.

It could mean planning travel, grocery shopping, or other daily tasks at least a week in advance. Either way, a clear routine can be followed on autopilot, thus removing the threat of mummy brain. Once again, the increased feelings of confidence and control will go a long way to supporting your mindset as well as brain function.

Make preparation and planning key aspects of staying organised. Life as a mum will look brighter and you’ll also cultivate a calmer situation for your baby.

10. Stop Worrying

It might sound counterintuitive, but not worrying could be the best piece of advice. When it’s on your mind, forgetfulness may become more frequent. Besides, it is a natural part of motherhood. Roll with it while actively supporting yourself, and you won’t go far wrong.

The Final Word

Mummy brain shouldn’t prevent you from enjoying motherhood to the max, even if you experience more noticeable symptoms. Nonetheless, learning to reduce its impact on your life will make a world of difference in daily situations. Embrace the tips above with consistency and you should see telling results. You’ve got this.