Cycle Syncing and Productivity: Your hormones are your superpower.
Reviewed by Dr Jess Chadwick, Clinical Advisor, Neuroendocrinologist, Medical Consultant at Phase
Women’s cycles have been silenced at work.
For as long as we have been working, women have been forced to operate within a professional world that was designed by and for men, and it’s clearly not working for us.
A lot of today’s productivity expectations are built in through gender bias and men's 24-hour hormone clock vs. the 28-day-ish female cycle - and it is having an impact.
81% of women report a decrease in productivity due to their menstrual cycle, and even worse, 48% of women do not feel supported by their workplaces surrounding the issue of their cycle.
It’s not acceptable, and there is no arguing that women deserve more support in the workplace. And yes, things are improving (slowly…), but if we wait around for that to happen, we will suffer for a lot longer than necessary.
It’s time to take our cycles into our own hands.
Introducing Cycle Syncing: Cycle syncing isn't just a practice; it's a movement towards understanding and adapting our lives according to our hormonal cycles.
It’s not about making excuses or cutting things out—it's about making changes that empower us to work smarter.
What is cycle syncing?
At its core, cycle syncing is a practical approach that focuses on aligning your daily tasks and activities with the specific phases of your menstrual cycle.
In the past, most research has focused on how female hormonal fluctuations are a negative aspect of the menstrual cycle. But, more recent studies reveal that by embracing the hormonal changes in our cycle rather than trying to suppress them, we can take advantage of what they offer us.
Cycle Syncing is about recognising the strengths and vulnerabilities associated with each phase of the menstrual cycle and planning your daily tasks accordingly to get the most out of each phase.
Let’s get into the science behind it…
The Science Behind Cycle Syncing
The menstrual cycle consists of four main phases. Each is characterised by different hormonal profiles that influence our energy levels, mood, cognitive abilities, and overall health.
The Hormones
Three main hormones fluctuate throughout the menstrual cycle: Oestrogen, Progesterone and Testosterone.
By understanding how these hormones affect your cognitive function throughout your cycle, you can unlock their power to optimise your workday.
Oestrogen
Oestrogen is great for your memory and focus. High oestrogen levels will improve your ability to focus and retain information from conversations.
Your oestrogen levels also play an essential role in mood regulation. When estrogen levels are low, it's common to feel more depressed or anxious, which can make it harder to think clearly.
Progesterone
Some studies suggest high progesterone levels make it a little harder to remember things when oestrogen levels are also high, but it might also protect brain health overall.
The full effects of progesterone are still being studied, so its impact can be unclear.
Testosterone
Although it's typically known as a male sex hormone, testosterone increases during ovulation and affects cognitive health. It plays a crucial role in how the brain perceives depth and space. An increase in testosterone improves spatial ability, great for tasks like parking a car, sports and architecture.
Some data has also shown testosterone improves verbal fluency and verbal memory, helping with remembering words and details. Like with oestrogen, low levels of testosterone can lead to feelings of depression and lower motivation, which can make it tough to stay productive.
The Phases and how to manage them
Understanding how these hormones fluctuate during each phase of the menstrual cycle and what changes you can make in your routine to work with each phase is the next step towards working with your cycle instead of against it.
Menstruation (Days 2-7)
The menstrual phase is the first of the menstrual cycle; it’s also when you have your period.
You might notice a drop in your physical energy, motivation and concentration during this phase due to menstrual symptoms. Low oestrogen and progesterone levels mean you may experience reduced motivation and concentration.
However, studies have shown that women have improved visuospatial cognition and faster reaction times when playing sports during their menstrual phase compared to their luteal phase or women on contraception.
What does this mean for your productivity?
Choose tasks which are 'easy' like admin or scheduling and which require intense reflection or big picture thinking. .
The menstrual phase may therefore be a great time to focus on practical activities or tasks which require precision/ accuracy and a focus on the smaller details e.g reviewing/proof reading work, sports, DIY or editing.
Practical Tips for the Menstrual Phase:
Hit pause. Take a moment between tasks today to reflect on your priorities. Give energy only to critical assignments, and make sure to schedule a few brain breaks during the day.
Your problem-solving skills are peaking today. Use them to tackle stubborn issues, and don’t be surprised if your colleagues see you as a resource.
Mirror Mirror. Your brain is primed for reflection today. Take 5 minutes at the end of the day to identify ways you could have made your work more efficient or impactful.
Fixer Upper. Take time today to evaluate current projects. What is working? What isn’t? And what can you do to improve it? Make a plan to implement next week.
The Follicular Phase (Days 8-13)
The follicular phase begins right after menstruation and lasts until ovulation. This phase is when your body prepares for the potential of pregnancy. Your progesterone and oestrogen levels start to rise significantly.
This peak in oestrogen drives energy, confidence, and motivation. Higher oestrogen will also increase your resilience in this phase; you can take on more!
What does this mean for your productivity?
This surge in oestrogen enhances brain function, particularly in areas related to creativity and problem-solving. You'll likely feel more energised and open to new ideas, making it a fantastic time for brainstorming and initiating projects. You can handle a full calendar during this period!
This is also a great time for iteration and innovation. Pattern recognition and strategic thinking are your follicular superpowers.
Practical Tips for the Follicular Phase:
Take up space! Today is about being as bold as the guy manspreading next to you on your commute. Let your ideas expand - it’s the time of the month to think big.
Three…two…one…This is a perfect time to launch new pilots, projects, and initiatives. What can you start today that will set you up for success in the future?
Under pressure. Peaking oestrogen means you can take on a bit more stress during this week. Don’t be afraid to lean into high-pressure projects or conversations. You can handle a busy schedule.
Back to back champ. Don’t be afraid to let the meetings pile up this week. Your energy is more sustained and your ability to motivate others is high. Collaboration is a sweet spot in the follicular phase.
Ovulation Phase (Day 14)
Ovulation marks the midpoint of your cycle, characterised by the highest levels of oestrogen and a spike in testosterone, which can last from a day to a few days.
What does this mean for your productivity?
You want to make the most of this short phase. During this phase, changes in your brain and hormone chemistry result in heightened verbal skills. Your energy is magnetic and radiant.
The ovulation phase is a powerful period during which you can make a significant impact at work. Your abilities to communicate, collaborate, and negotiate are at their sharpest, making it the optimal time for presentations, negotiations, and team leadership.
Practical Tips for the Ovulation Phase:
Always be closing. This phase is a great time to ramp up business development and sales activity. Reach out to that cold lead, send that LinkedIn message, and schedule that networking meeting.
Is this thing on? Your verbal and communication skills are on fire in this phase. Is there a clear message you need to get across? This is the time to share.
Hey Maestro! During these few days, you are primed for teamwork. Bring people together and turn every project into a symphony of shared success.
Listen up. Embrace the confidence that comes with this time of the month. Your leadership skills are impactful during this phase—use them to create positive cultural change.
The Luteal Phase (Days 15-28)
The luteal phase is the longest phase of your cycle. It marks the post-ovulation period when your oestrogen and progesterone levels begin to drop if pregnancy hasn’t occurred.
This hormonal shift impacts your energy, gradually transitioning from high to lower levels as you approach your next period.
What does this mean for your productivity?
The luteal phase is arguably the most productive phase of your cycle. Your attention to detail is higher than at any other phase.
As you reach the end of your luteal phase, you’ll also want to be aware of dropping energy levels. As the phase progresses, you may also notice a shift towards a preference for more structured, less demanding tasks. Crossing things off the to-do list is a great way to boost mood and mental health during this time.
Practical Tips for the Luteal Phase:
Back to basics. During this phase, your energy is shifting from outward to inward. Look at your calendar for the coming week and say no to unnecessary meetings. Head-down work is your MO.
Stop, Hammer Time. Crossing things off your to-do list will feel better than ever. Block out time for focused work.
Mo money, mo problems. This is a great time of the month to tackle administrative tasks like budgets, invoices, and reports. Business housekeeping will help keep your mind and desk organised.
Signed, sealed, delivered. This is a great time of the month to tie up loose ends and complete projects. By freeing up space for new ideas, you can set yourself up for success in the coming weeks.
*Keep in mind that the time frames listed above are an average time span for each phase. The exact timeline varies from person to person and largely depends on several factors, including genetics, lifestyle factors, age, and medication.
Take Charge of Your Cycle and Your Success
For decades, women have been forced to work within a corporate world that was not designed for them or their optimal way of operating.
There is a better way.
Hormones are a superpower. You can use your cycle to live a more productive and successful life.
Phase can show you how.
P.S. Everyone's experience with menstruation is unique, so you might notice that your energy levels don't always match the typical patterns described above.
How you feel during each phase can also vary from one cycle to the next. It's important to observe and adapt to your body's signals, as your personal experience may differ.
Photo by Gabrielle Henderson on Unsplash
