Forgetfulness During Pregnancy: How to Manage It

Most moms-to-be expect some of the physical symptoms of pregnancy: an expanding baby bump, morning sickness, swollen ankles, and glowing skin. But in addition to these symptoms, you probably weren’t expecting to add forgetfulness to the list of changes! But is forgetfulness during pregnancy an actual medical condition? What causes it, and what can you do to cope? Here’s what to know.

What Causes Forgetfulness During Pregnancy?

You’re not alone: many women feel scatterbrained during their pregnancy. “Last week, I left the house without my wallet and completely forgot to send the rent check this morning. I can’t focus on anything, and I’m beginning to think I’m losing my mind!” shared one mom-to-be with us.

About 50-80% of women report experiencing forgetfulness during pregnancy, so you’re not alone. However, it’s important to note that these reports may reflect a perception of memory issues more than actual cognitive changes.

“A woman’s brain cells don’t change, but the environment around them does,” says Dr. Abdelaziz Salh, a Maternal-Fetal Medicine Specialist at Akron Children’s Hospital. During pregnancy, fluctuating hormones flood your body—like a truckload of different types and intensities—which impact neurons in your brain.

These hormonal shifts can lead to forgetfulness and difficulty concentrating. So, if you find yourself misplacing your phone, forgetting why you entered a room, or missing appointments, you’re not imagining it—there’s a biological reason behind it.

Environmental changes, like not getting enough sleep or facing too much stress, also contribute to the problem. It’s perfectly normal to be forgetful when you’re sleep-deprived. Pregnancy insomnia, heartburn, and restless legs syndrome (RLS) can all disrupt your sleep, and when you’re not getting enough rest, your memory naturally suffers. Lack of sleep affects your mental sharpness, making it harder to stay focused and remember things.

Luckily, this forgetfulness is only temporary and should go away after you deliver.

How to Cope With Forgetfulness During Pregnancy

Try not to get too stressed out about your sudden absentmindedness, because it may make it worse. However, identifying that it’s a normal part of pregnancy and accepting it with a sense of humor may help to ease it. Trying to reduce the stresses in your life will also help.

Now that you’re pregnant doing as much as you used to and doing it efficiently may not be possible. Here are some tips to help you overcome forgetfulness during pregnancy:

Seek out a strong support system and ask for help to lighten your load, reducing the number of things you need to keep track of so you can focus on what matters most.
Prioritize good sleep, and if a full night’s rest isn’t possible, fit in naps during the day.
Exercise regularly—not only is pre-natal exercise crucial for a healthy pregnancy, but it also boosts memory, reduces stress, and improves sleep quality.
Use a daily calendar to stay organized, and jot down important events and tasks on sticky notes or in a note-taking app.
Set alarms and notifications for key meetings, appointments, and tasks.
Take pictures of where you left your keys, phone, or even your parked car to help you remember.
Challenge your brain with puzzles like crosswords or Sudoku to keep it sharp.

Creating written checklists at home and work (and looking at them before leaving home or work) can also help you feel more organized. It’ll prevent you from making possibly dangerous mistakes, like forgetting to lock the door or turn off your stove. Relying on a list on your cell phone can help, too.