Unphased: How your menstrual cycle impacts your energy and productivity
Reviewed by Dr Jess Chadwick, Clinical Advisor, Neuroendocrinologist, Medical Consultant at Phase & Dr Lauren Flyn, OBGYN, Medical Consultant at Phase.
It’s not uncommon, as a woman, to feel like you’re at the mercy of your menstrual cycle, especially when it comes to work and productivity.
The menstrual cycle, with each of its four distinct phases, impacts women's energy, cognition, and overall productivity. Many women experience increased rates of burnout, and an astounding 81% of women report a decrease in productivity due to menstrual symptoms.
So what can we do about it?
Understanding your menstrual cycle is the first step in learning to thrive during every phase. This article explains and explores the individual phases and their direct impact on your energy and cognitive abilities. It provides practical insights, tips, and task suggestions to help you align your cycle with your work life. We call this positive syncing.
In a professional world designed by men and for men, understanding the unique biological rhythms of your body and cycle is not just a matter of personal health — it's a strategic advantage.
**This guide is for women, AFAB (Assigned Female at Birth) individuals, and anyone who menstruates, looking to harness their hormonal cycles for better productivity and well-being.
So let’s get into it.
What are the four phases of the menstrual cycle?
You might think of your period in two distinct stages, either being ‘on’ or ‘off’. You probably consider the end of ‘menstruation’ or the part where you’re bleeding as the end of your period.
But menstruation is actually only one part of your ‘menstrual cycle’, and it actually kicks the whole thing off. The first day of a new period signals the beginning of the menstruation cycle, which runs until the last day before your period and then starts again.
A ‘typical’ menstrual cycle lasts 28-30 days, although anything between 24 and 38 days is considered normal, and consists of four stages caused by rising and falling levels of your sex hormones:
The Menstrual Phase.
The Follicular Phase.
Ovulation.
The Luteal Phase.
These four stages are each characterised by unique hormonal changes. While these hormones are responsible for fertility and pregnancy, they also regulate other bodily functions, including blood sugar, metabolism, sleep, temperature regulation, and overall mood and energy levels, all of which affect our day-to-day lives.
Recognising and adapting to these phases and the changes they bring can enhance productivity, mood, and physical health, enabling you to work in harmony with your body.
*Keep in mind that the days listed above are an average time span for each phase. The exact timeline varies from person to person, largely dependent on a number of factors, including genetics, lifestyle factors, age, and medication.
The phases and your energy levels: How to make your cycle work for you.
The Menstrual Phase
The menstrual phase is the first of the menstrual cycle. It’s also when you have your period. This stage lasts for 2-7 days (the average time you bleed is 5 days) and begins because the mature egg your body produced during the previous cycle isn’t fertilised.
Your hormones: Once your body realises you aren’t pregnant, it sets off a hormonal feedback loop. Your estrogen and progesterone levels drop, triggering the shedding of your uterine lining (your period).
Your body and mind: During this phase, you may feel a drop of energy, and you may also be distracted by menstrual and premenstrual symptoms. But don’t worry - there are also really great cognitive things happening during your menstrual phase, your mind is in a great place in this time.
Your mind: You are able to reflect, process, and gather insight that will serve your work and your future tasks. Your analytical and intuitive skills are peaking. You may not know this, but your reaction time is great during this phase, you’ll be great at sports or practical tasks!
Your work: Take advantage of your menstrual phase to evaluate current projects, systems, and processes. This is a great time to post-mortem any challenges and to reflect on and systemise things that are going well. Don’t be afraid to ask questions and challenge the status quo during this time. Being on your period at work can be productive if you know how to use it.
This is also a great time to rest and recharge; self-care is a superpower. Take a long walk during your lunch breaks, avoid scheduling any early morning or late-night meetings, and give yourself permission to take a brain break if you need one.
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The Follicular Phase
The follicular phase technically starts on the first day of your period and continues until ovulation starts, the phase following the menstrual phase can also sometimes be called the proliferative phase. However, there are large hormone fluctuations leading to lots of cognitive changes during this phase which makes it sensible to discuss it separately to the menstrual phase.
Your hormones: In the week following your period, the levels of your follicle-stimulating hormone (FSH) start to rise, stimulating your ovaries to start maturing a follicle (a little sac in your ovary where eggs mature); the maturing follicle sets off a surge in estrogen that thickens the lining of your uterus.
Later in the follicular stage, your levels of progesterone also start to rise again. Due to these fluctuations there is a large difference between cognitive function throughout the follicular phase as hormone levels continue to increase as you come towards ovulation.
Your body: During your follicular phase, both progesterone and estrogen are rising from their lowest points. estrogen, in particular, will peak at the end of this phase before dropping drastically as ovulation occurs. This peak in estrogen drives energy, confidence, and motivation. Higher estrogen also supports greater stress resilience.
Your mind: During this phase, you have the greatest access to creativity, mental energy, and open-mindedness. It is also a great time for iteration and innovation. Pattern recognition and strategic thinking are your follicular superpowers.
Your work: Begin new projects, build a roadmap for the future, and examine corporate strategy from 40,000 ft. This is a great time to plan big events, critical meetings, or work-related travel. A crowded calendar is less of an issue during the follicular phase; however, make sure to block time for creativity and brainstorming.
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Ovulation
Ovulation occurs at around the midpoint of your cycle (day 14 of your menstrual cycle if you have a 28-day cycle) and is the shortest phase, only lasting about 12-24 hours.
Your hormones: At the end of the follicular phase, the estrogen produced by the follicle stimulates the pituitary gland in your brain to release the luteinising hormone (LH), which triggers the release of a mature egg.
Your body: During this phase, changes in your brain and hormone chemistry result in heightened verbal skills. Your energy is magnetic and radiant.
Your mind: This phase should be highlighted on your calendar every month, not just because you might want to know when you are most fertile, but because it is the perfect time to make a big impact. Your communication, collaboration, and negotiation abilities are at their sharpest in the ovulation phase.
Your work: This is a great time of the month to champion change, negotiate for a raise, or advocate for a better vendor contract. This is also a great time to rev up sales and business development initiatives. Do you need to schedule a speaking engagement or big pitch? Looking to organise a performance review? Try to schedule these events to occur during your ovulatory phase.
This is also a great time to share company updates or new initiatives, as you are more likely to get others’ enthusiastic support when you are in this phase of confident communication.
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The Luteal Phase
The luteal phase is the final phase in the menstrual cycle. It begins after ovulation and lasts until your period starts, lasting on average 13 days. If an egg isn’t fertilised during your fertile window (typically lasting 6 days starting 4 days before ovulation))you will not get pregnant, and your bbeginill start preparing for the next menstrual cycle.
Your hormones: The luteal phase begins with an increase in progesterone, causing the lining of your uterus to thicken. If an egg is not fertilised, those peaked progesterone and estrogen levels begin to decline, starting the process of breaking down the lining of your uterus, ready for it to shed during the menstrual phase. This phase may bring about premenstrual symptoms such as cramping, bloating and trouble sleeping.
Your body: Drops in estrogen and progesterone result in a decrease in energy that lends itself to slower, repetitive, and administrative tasks. The interaction between dropping hormones and dopamine means crossing things off the to-do list, which is a great way to boost your mood and mental health.
On low-energy days, prioritise good sleep and, most importantly, listen to your body; if you wake up tired, try not to push yourself too hard at work or in your personal life.
Your mind: The luteal phase is arguably the most productive phase of your cycle. Your attention to detail is higher than at any other phase. However, as you enter the end of your luteal phase, you’ll also want to be aware of dropping energy levels and a poorer capacity for memory. Be kind to yourself, as your hormonal changes can make you more vulnerable to stress.
Your work: This is a great time to review and refine your work to ensure flawless execution. Focus on administrative tasks such as accounting or report generation. It is also a great time to review and finalise project execution and wrap up lingering assignments.
This is not the best time for a full calendar, so block off chunks of time in advance for focused work. In the weeks before your luteal phase, be mindful not to plan any project launches or brainstorming sessions during this time.
As you enter the end of your luteal phase, practice saying, ‘I don’t currently have the bandwidth for that’ or ‘I can get to that in a few weeks’, as this is not the time to over-commit. This might be a good time to focus on drafting or preparing for bigger, more creative tasks coming up in the coming weeks.
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Cycle Insights: Why this stuff matters
Across the world, 1.8 billion people menstruate every month. That’s over 26% of the global population. The average person menstruates for more than 50% of their average lifespan.
So, WHY are we still not talking about periods at work? For too long, Women’s cycles have been silenced at work. As a result, many women spend the majority of their careers working to the default 24-hr cycle, trying to accomplish every type of task every single day.
In this article, we’ve explained and explored the menstrual cycle's four phases and the impact each of them has on a woman's energy levels, focus, and overall productivity. By understanding and planning according to these natural rhythms, women can enhance their personal and professional lives, ensuring they are working with their bodies, not against them.
For women, synchronising work and life tasks with these phases, what we call ‘positive syncing’, more widely known as ‘cycle syncing’, isn't just a wellness trend; it's a foundational strategy for enhancing performance, success and well-being at work.
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.
