PPD Can Cause Major Brain Fog — Here’s What You Can Do About It

If you are postpartum and your brain feels like spotty Wi-Fi, dropping words mid-sentence, forgetting why you walked into a room, or freezing over simple decisions, you are not alone. Postpartum “brain fog” is real, and it can feel especially unsettling when it appears alongside postpartum depression (PPD).

Clinically, brain fog isn’t a single symptom. “Women often describe a dip in memory, focus, and the ability to say the word they’re looking for,” says Lorain Moorehead, LCSW, PMH-C, a licensed clinical social worker. While it’s often brushed off as “mom brain,” cognitive symptoms are “very common in the postpartum period,” says Carlene Denis, MD, a board-certified OB/GYN. In one study, about 26% of first-time moms showed measurable cognitive impairment in the postpartum period.

“Between the hormonal changes and the sleep deprivation, feeling like your best self is difficult to do,” says Denis. There’s also the emotional recovery of pregnancy and birth (especially if someone experienced a traumatic delivery or is struggling to bond), which can intensify the fog.

The good news is that brain fog does not mean you are failing at parenthood or doing anything wrong. Experts emphasize the importance of working with your brain during this phase, rather than fighting against it. Understanding why this is happening is a powerful first step, and from there, there are supportive, realistic ways to move through it at your own pace.

Stop Trying to “Push Through” (And Lower Your Mental Load)

While mental clarity often returns gradually as hormones stabilize, Moorehead emphasizes that it is the in-between period where systems, not willpower, make the greatest difference. “Increasing brain clarity is a process that takes time,” she says. “In the interim, setting up systems and approaches that may not have been necessary before can be a huge asset, both now and in the future.”

Trying to simply “push through” this phase, experts warn, can actually slow progress. “It can increase stress, worsen fatigue, and leave people feeling even more overwhelmed, which may delay recognizing when additional support is needed,” adds Anushka Chelliah, MD, a board-certified maternal-fetal medicine specialist.

What to consider:

• Limit your daily to-do list to one or two tasks. “Do not put more than one or two tasks on the daily list,” Denis advises. Fewer decisions mean less strain on an already taxed brain.
• Reduce complexity wherever possible. Chelliah suggests breaking tasks into smaller, more manageable steps, such as doing one type of laundry at a time, to reduce cognitive load and conserve mental energy.
• Pre-load future tasks. Set thing ups now so your future self doesn’t have to rely on memory or motivation. For example, “put items you need to return or mail directly in the car so you don’t have to remember later,” says Moorehead.
• Externalize your memory. Phone reminders, notes apps, and written lists can help take the pressure off your brain so it does not have to hold everything.
• Let others carry the invisible work. If you have support, use it. “You take care of the baby, and everyone else takes care of you,” says Denis. As they say, raising kids takes a village.

It’s Not Just About How Little Sleep You’re Getting

If postpartum moms had a penny for every time someone told them to “sleep when the baby sleeps,” they could at least afford a decent cup of coffee. While sleep deprivation absolutely plays a role, it is far from the whole story. “Although sleep deprivation may be a contributing factor, the postpartum period involves many physiological stressors,” says Chelliah, including hormonal shifts, mood changes, physical recovery, feeding demands, and the constant vigilance that comes with caring for a newborn.

Denis points to the sharp drop in estrogen and progesterone that occurs after childbirth, explaining that these hormonal shifts can trigger physical and cognitive symptoms many parents do not expect. Anxiety, whether preexisting or newly developed, can further disrupt focus and memory. That is why, even when uninterrupted sleep is not realistic, small adjustments that support better-quality rest can still make a meaningful difference.

What to consider:

• Prioritize quality over quantity. Even short stretches of more restorative rest can help ease cognitive symptoms. Small adjustments, such as keeping the room cool (around 65°F to 70°F) or using a sleep mask to block blue light, which studies show can disrupt circadian rhythm, may help fragmented sleep windows feel more effective.
• Reduce constant input. “Removing unnecessary alarms or noise can help limit mental fatigue,” says Chelliah. When your brain is already juggling a lot, turning off your phone and muting notifications can help conserve mental energy and reduce unnecessary mental noise.
• Create default routines. Same breakfast, same grocery order, same walk route. “Predictability and simplifying decisions reduces decision fatigue,” says Chelliah.

Regulate Your Nervous System in Small, Doable Ways

Postpartum depression can alter how the brain responds to stress. Chelliah explains that changes in neurotransmitters and the body’s stress-response system can make focus and memory harder to access. The takeaway is simple. Supporting your nervous system, even in small moments, can make a meaningful difference.

What to consider:

• Engage your senses. Denis recommends a splash of cold water, humming, or playing a favorite song to interrupt overwhelm.
• Try gentle movements that don’t require motivation. “Stroller walks while the baby naps can improve circulation, mood, and stress levels,” says Chelliah.
• Use deep breathing as a reset. It increases oxygen flow and activates the parasympathetic nervous system, supporting emotional regulation and calming the stress response.
• Step outside or change rooms briefly. Even a short shift in environment can help your brain reset enough to get through the next task.
• Transition gently between tasks. “Before starting something that requires focus, spend a few minutes reading or listening to a podcast to bring the cognitive regions of the brain online,” says Moorehead.

Let Clarity Return Unevenly

“There is no right timeline for when someone should start trying to rebuild cognitive clarity,” says Denis. During this phase, she notes, even small tasks can feel insurmountable. Rather than focusing on “getting your brain back,” the goal is gentle re-engagement. In that process, Moorehead encourages curiosity over pressure. “Exploring interests in small doses, without the expectation of big deadlines, can be incredibly supportive,” she says. That may also mean adjusting expectations around what kinds of stimulation feel realistic right now.

What to consider:

• Low-stakes cognitive stimulation. Audiobooks during feeds, familiar music, or simple puzzles can gently reawaken focus without adding pressure.
• One anchor per day. Avoid trying to tackle a full list and concentrate on just one task that gives the day shape.
• Track without judgment. “Journaling just one good thing, when you can, may help you notice progress over time,” says Denis.
• Expect progress to be non-linear. Days when the fog lifts and then returns do not mean you are regressing. They are part of recovery.
• Let joy count as a win. “If something brings relief or interest, it’s doing important work,” says Moorehead.

Know When It’s Time To Reach Out For More Support

Some brain fog is expected postpartum, but symptoms that linger or worsen deserve attention. Denis notes that the “baby blues” typically ease within about two weeks as hormones stabilize. If sleep improves but cognitive or depressive symptoms do not, that is an important signal to reach out.

Chelliah adds that brain fog lasting beyond two weeks, interfering with daily life, or paired with intense overwhelm or distressing thoughts is a strong reason to seek professional support. And you do not have to wait until things feel unmanageable. “If brain fog is lowering mood, impacting joy, or interfering with daily life, that is a great time to reach out,” says Moorehead.

Postpartum brain fog can feel scary and isolating, but it is also understandable, and it is something people recover from. With the right support, fewer demands, and patience for a brain that has been through a lot, clarity often does return.

Presented by BDG Studios