ADHD, hormones and the menstrual cycle

If you have ADHD and a menstrual cycle, you've probably noticed something: your symptoms don't stay the same all month long.

Some weeks, you feel focused, energised, and capable. Other weeks, everything feels harder, your executive function drops, your emotional regulation weakens, and even simple tasks feel overwhelming.

This isn't in your head. It's hormones.

How hormones affect ADHD symptoms

ADHD is deeply connected to dopamine, a neurotransmitter that helps with focus, motivation, and emotional regulation. But here's the thing: oestrogen and progesterone (your main cycle hormones) directly influence dopamine levels.

When oestrogen is high (typically in the follicular phase, right after your period), dopamine tends to be higher too. This often means:

• Better focus and working memory
• More motivation and energy
• Easier emotional regulation
• Less impulsivity

But when oestrogen drops (especially in the late luteal phase, right before your period), dopamine drops with it. This can lead to:

• Brain fog and difficulty concentrating
• Lower motivation and energy
• Heightened emotional sensitivity
• Increased impulsivity or restlessness

The four phases and what they mean for ADHD

1. Menstrual Phase (Days 1-5)

Hormones are at their lowest. For many ADHD brains, this can feel like a reset. It is uncomfortable, but also is also a chance to slow down without guilt.

What helps:

• Lower your expectations
• Prioritise rest and gentle movement
• Avoid scheduling high-stakes tasks

2. Follicular Phase (Days 6-14)

Oestrogen rises, and with it, dopamine. This is often your "golden window" for focus, creativity, and productivity.

What helps:

• Schedule important tasks and meetings here
• Take advantage of your natural energy
• Start new projects or tackle challenging work

3. Ovulation (Around Day 14)

Oestrogen peaks. You might feel your most social, confident, and energised.

What helps:

• Lean into social activities and collaboration
• Make decisions that require clarity
• Enjoy the boost, it won't last forever

4. Luteal Phase (Days 15-28)

Progesterone rises, then both hormones drop sharply before your period. This is when ADHD symptoms often intensify.

What helps:

• Build in buffer time for tasks
• Use external reminders and systems
• Be extra kind to yourself
• Reduce overstimulation where possible

Why this matters

Understanding your cycle doesn't fix ADHD. But it does give you a roadmap.

Instead of wondering why you can't focus "like you did last week," you can recognise: Oh, I'm in my luteal phase. My brain needs more support right now.

This isn't about productivity hacks. It's about self-compassion and working with your body, not against it.

How Lira helps

Lira was designed specifically for neurodivergent women who want to understand the connection between their cycle, their energy, and their nervous system.

Every day, you can:

• Track your energy and how you're feeling
• See how your cycle phase might be influencing your symptoms
• Get personalised recommendations based on where you are in your cycle

No pressure. No perfectionism. Just gentle, science-backed guidance to help you feel more in sync with yourself.