Pregnancy Brain: The Ultimate Upgrade

Pregnancy Brain: The Ultimate Upgrade

By Alannah McIntee, MCP, RCC

Pregnancy is a time of growth, change, and transformation. Not only is your body growing and preparing for a baby, but your brain is going through incredible changes too in order to bond with your baby and shift into a caregiving role. Usually, the brain during pregnancy gets a bad rap, commonly known as ‘pregnancy brain’ or ‘mommy brain’, which is characterized as brain fog, forgetfulness, and struggling to recall words. Most moms report feeling like their brains aren’t functioning as well as they used to pre-pregnancy, which is a frustrating and real experience. It is true that the brain will change significantly during pregnancy and that’s not without some mental growing pains, there are other amazing, adaptive changes that are occurring that don't get nearly as much attention as it should. Let’s discuss what’s actually happening in the brain during pregnancy.

What’s Really Happening with Your Brain? 

It is true that the brain “shrinks” during pregnancy, with the greatest decreases happening during the third trimester and in the areas responsible for social behaviours (Pawluski, 2025). However, consider this brain shrinkage like a home renovation- your brain is remodeling itself to be more functional for your baby’s arrival and there is no remodeling without some decluttering. These decreases in our brain are corresponding with the regulation of the theory of mind, which is the ability to understand others’ own intentions and emotions and how they may be different from yours. These brain changes are associated with stronger feelings of attachment and bonding towards your baby in early postpartum, so although there is a decrease in brain structures, it is associated with positive development in parenting (Pawluski, 2023). 

Some other interesting changes is that pregnant women are better at recognizing faces (Anderson and Rutherford, 2011). Pregnant women are better at detecting faces exhibiting threatening expressions (Pearson et al., 2009) and have a preference for individuals they perceive to be healthier (Jones et al., 2005). As well, pregnant women show an increase in learning about baby-related stimuli (Callaghan et al., 2022). These adaptations show greater attentiveness towards those who are presenting with angry , threatening, or fearful facial expressions, and to those perceived to be sick. Your brain is already tapping into its caregiving role by sussing out any perceived danger or threat to your unborn baby. These adaptations are wonderful things during pregnancy to ensure the health, safety, and well-being of your child!

What about my memory? 

There is some research that says memory and cognitive functioning are poorer in women in their 3rd trimester compared to women who are not pregnant. It is possible this is due to other factors such as an increased mental load, lack of sleep, preparing for a new baby, or caring for other children in the house (Pawluski, 2023).In fact, second time mothers are more likely to report feelings of fogginess during post-partum compared to first time mothers (Jarrahi-Zadeh et al., 1969). Therefore, it’s important to equally consider environmental and social factors that could be impacting a mother’s memory and executive functioning, rather than solely focusing on hormonal and biological changes. 

Ways to Cope with Brain Changes in the Meantime: 

• Take Care of Yourself: Prioritize sleep, nutrition, and movement to support these changes. 

• Reminders: Use timers, calendars, or sticky notes to remember your to-do’s.

• Ask for Help: Tell your partner, friend, loved one where you’re at mentally. Be specific about what you need, like groceries, meal prep, or making an appointment. Ask for extra reminders and grace as you go through this.

• Reframe: Remind yourself that these temporary frustrations aren’t for nothing. It’s the result of your brain fine-tuning itself to prepare you to build a strong attachment to your baby and shift you into a caregiving role. 

Takeaway

Pregnancy changes your brain in fascinating ways, but it is not without some frustration and forgetfulness. You are not alone as you navigate feeling forgetful, frustrated, overwhelmed, or emotional. These changes are normal, natural, and a reminder of the ways our amazing body adapts and evolves in pregnancy. If you are needing mental health support navigating these changes or are looking for support during your motherhood journey, reach out today for support.

References

Anderson, M. V., & Rutherford, M. D. (2011). Recognition of novel faces after single exposure is enhanced during pregnancy. Evolutionary Psychology, 9(1), 47–60. https://doi.org/10.1177/147470491100900107

Callaghan, B. L., McCormack, C., Tottenham, N., & Monk, C. (2022). Evidence for cognitive plasticity during pregnancy via enhanced learning and memory. Memory, 30(5), 519–536. https://doi.org/10.1080/09658211.2021.2019280

Jarrahi-Zadeh, A., Kane, F. J., Van De Castlf, R. L., Lachenbruch, P. A., & Ewing, J. A. (1969). Emotional and Cognitive Changes in Pregnancy and Early Puerperium. British Journal of Psychiatry, 115(524), 797–805. https://doi.org/10.1192/bjp.115.524.797 

Jones, B. C., Little, A. C., Boothroyd, L., Feinberg, D. R., Cornwell, R. E., & DeBruine, L. M. (2005). Menstrual cycle, pregnancy, and oral contraceptive use alter attraction to apparent health in faces. Proceedings of the Royal Society B: Biological Sciences, 272(1561), 347–354. https://doi.org/10.1098/rspb.2004.2974

Pearson, R. M., Lightman, S. L., & Evans, J. (2009). Emotional sensitivity of motherhood: Late pregnancy is associated with enhanced accuracy to encode emotional faces. Hormones and Behavior, 55(1), 131–137. https://doi.org/10.1016/j.yhbeh.2008.09.008

Pawluski, J. L. (2023). Mommy brain: Discover the amazing power of the maternal brain. Demeter Press.

Pawluski, J. L. (2025, October). Module 2: Brain changes in parents. Perinatal Neuroscience Foundations [Virtual course].