3 steps to Working with your Cycle and Managing your ADHD
It’s no mystery women’s hormone cycles function on monthly timetables due to menstruation.
What we’re currently discovering in the ADHD community is that this impacts ADHD symptoms; from fluctuating hormones increasing our PMS/PMDD symptoms to iron deficiency impacting our Executive Function.
What you may already notice about your body is that in the weeks surrounding your period and the week of your period, it seems like your meds stop working or your symptoms get worse.
Well, you’re not alone and I’m here to give you a strategy on how to work WITH your body during this time instead of fighting against it.
Step 1: Make a cheat sheet for navigating the bad days and good days.
It’s important to make this before you start noticing your PMS or PMDD symptoms that impact your ADHD.
Find a template on our website here.
How to make the cheat sheet: Click to view a completed version.
A: Choose up to 5 categories (“areas” of your life) that you know are challenging for you: Some popular examples are chores, work, self-care, exercise, socializing, etc.
B: Write down 3 High Energy tasks for each of those life areas. Things you can do when you’re feeling like you can
take on big tasks. Some examples: Washing and folding laundry, hanging out with a friend, tackling a part of a big project at work, and exercising.
C: Write down 3 Low Energy tasks for each category – things you can do when you’re not quite functioning
at your best. Examples: Loading the dishwasher, texting one friend, answering
some emails, stretching.
D: Add a section for 4-5 supports for when the low days are really low and when you might need a boost for high energy tasks. Examples: Use timers as needed, call a friend while you do a chore, put on a body doubling video, and talk to a therapist or coach.
Step 2: Observe yourself. Recognize when you’re able to do High and Low Energy tasks and when you need support.
In the week leading up to my period, I’m only really able to do low-energy tasks unless I have support from coworkers or friends. Try to pay attention to which energy level tasks feel right for you during your cycle and what supports you need. In an effort to work with your body here, you may need to practice a lot of self-care and kindness. In the week of my period, even with support, I struggle. During these weeks I take Iron Supplements, as iron deficiency can cause problems with ADHD symptoms, and lean on my friends and coworkers.
Tip: Low-energy tasks are great for self-care: relax and care for your skin with LaVigne Natural Skincare products. Try their new Bakuchiol Molecular Fusion Overnight Mask for a rejuvenating spa-like experience in the comfort of your home.
Step 3: Keep your cheat sheet where you’ll see it.
I have three posted around my house – on the fridge, on the office wall, and by my nightstand. Use your cheat sheet to your advantage, and know that neurotypicals (non-ADHD folk) have this same cheat sheet that’s just not on paper! Everyone has resources, strengths, and weaknesses, but we ADHD folk benefit from supports like this!
Megan Buck is a neurodivergent ADHD Coach and the ADHD Specialist at Empower Academic Coaching where she supports adults and children grades 6-12th in navigating their ADHD journey, setting goals, and creating systems that work for them. She hosts a Women’s ADHD Support Group every second and fourth Friday of the month. She is JST ADHD & Life Coaching Certified and is International Coaching Federation Recognized.
Thank you for reading 3 Steps to Working with your Cycle and Managing your ADHD
