What if your productivity didn’t depend on pushing through — but on syncing with your cycle? Discover how your hormones can become your biggest career advantage, not a monthly setback.
By Dr Jess Chadwick, Clinical Advisor, Neuroendocrinologist, Medical Consultant at Phase, a femtech app helping women navigate their cycles 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. We are expected to perform consistently, 9 - 5 throughout the month. Which is fine for that male 24-hour hormone clock, but for our 28-day-ish female cycle - it’s not working.
48% of women do not feel supported by their workplaces surrounding their menstrual cycle and 81% of women report a decrease in productivity.
It’s not acceptable, and there is no arguing that women deserve more support in the workplace. And yes, things are improving (slowly…), but 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. And whilst you might have heard it commonly applied to nutrition or fitness, you can also apply it to work. And here’s how.
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 negatively affect women. But, more recent studies reveal that by embracing the changes of 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 throughout your menstrual cycle and planning your daily tasks accordingly, so that you can thrive.
Let’s get into the science behind it…
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.
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 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.
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.
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.
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.
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.
Choose tasks which are 'easy' like admin or scheduling, or switch to big picture thinking. The menstrual phase is a great time to pause and reset, but also to embrace time for reflection, problem solving and high level analysis. Whilst you’re body may not be feeling great, your brain is remarkably expansive.
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.
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. 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 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.
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. 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 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.
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 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. Clear the decks in preparation for the more reflective time that is coming when your period starts.
For decades, women have been forced to work within a corporate world that was not designed for them or their optimal way of operating. With this knowledge, combined with tools like Phase, women can more strategically organise their work and schedule to sync with their strengths - improving productivity, reducing burnout and helping women to thrive.
“I am so proud to have been a part of the evolution of Phase – this is a tool that delves into the nuances of a woman’s menstrual cycle, highlighting the various ‘superpowers’ she possesses across the cycle. Rather than seeking perfection, Phase aims to help women to lean into the peaks of energy, periods of more reflective behaviour, and ultimately understanding that sometimes the role of Phase is going to be finding the best time in a not-so-great week.” Dr Fran Yarlett, GP - Women’s Health Specialist, Clinical Advisor at Phase.
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.
Women thrive when we have the right information and the right tools. Follow 3mbrace Health for more science-backed content like this — and if you want to turn knowledge into action, the Phase app is a great place to start.
#womenshealthmatters #hormonalhealth #cyclesyncing #cycleawareness #phaseapp #3mbracehealth
Sign up for our newsletter to be the first to get your hands on the latest on womens health in the workplace.
It’s time to create workplaces where women’s well-being isn’t just acknowledged but prioritized—because when women thrive, businesses succeed.
Join the movement
Whole Health Programs for Women and Employers
We help create healthier, more inclusive workplaces where women and businesses thrive.
.svg)