Working in sync with your cycle: how to approach your career with your hormones in mind

Woman at work balanced cycle

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Strong Women


Working in sync with your cycle: how to approach your career with your hormones in mind

By Meg Walters

6 months ago

9 min read

You might already be familiar with the concept of cycle syncing for your nutrition and workout routine. But what about at work? A workplace expert explains how being more mindful of your hormones could boost your wellbeing in the office.


Have you ever found yourself filled with energy and new ideas one week, struggling with crippling brain fog the next? Or noticed that you spend half the month feeling refreshed after seven hours of sleep, but during the other half you can sleep for nine hours and still feel groggy each morning? There’s a good chance these little shifts have something to do with your hormonal cycle. 

The perpetual ebb and flow of our monthly hormonal cycle can affect pretty much every part of our lives. Everything from energy levels and emotions to sleep needs and exercise capabilities can be influenced by changes in hormones. And that means that how we are able to show up – in our relationships, personal lives and yes, even our careers – tends to change throughout the month.

Many of us still subscribe to the ingrained idea that to be ‘good’ at our jobs, we have to be constantly productive. As a result, we may strive to push through our menstrual symptoms, trying to work at the same pace and in the same way throughout each phase of our cycle, regardless of how that phase impacts our individual bodies.

But what if we reframed how we think about our cycle in relation to work? What if, instead of beating ourselves up for being less productive and less energetic at certain points of the month, we began trying to work in sync with our hormones? 

“These natural ebbs and flows are part of who we are, and when we embrace them, when we ride these waves instead of trying to swim against them, we can work in a way that’s not only more aligned with our bodies but also more effective and fulfilling,” says organisational psychologist, holistic women’s health mentor and community lead at OysterCarmen Amador Barreiro.


What changes happen during the menstrual cycle?

Before we get into how we can work with our hormones to boost our wellbeing in the workplace, we need to familiarise ourselves with the changes that happen to our bodies during the menstrual cycle.

“Throughout the menstrual cycle, hormonal changes affect mood, energy levels and mental clarity,” says Dr Amit Shah, consultant gynaecologist and co-founder of Harley Street clinic Fertility Plus. “The two main hormones, oestrogen and progesterone, play a significant role in these fluctuations. 

“Oestrogen, which rises in the first half of the cycle, tends to boost energy, improve mood and enhance mental sharpness. In contrast, as progesterone increases after ovulation, many individuals experience a sense of calm or lethargy, and it can sometimes lead to mood swings or lower energy levels.”

Every person’s cycle is a little different, and your cycle may shift from month to month. But here’s what a typical menstrual cycle might look like:

  • Menstrual phase, roughly days 1-6: Your uterus lining sheds. Oestrogen and progesterone are usually at their lowest levels.
  • Follicular phase, roughly days 7-13: Your uterus lining begins to thicken and follicles grow on the ovaries. Oestrogen rises.
  • Ovulation, roughly days 14-18: An egg is released. Oestrogen peaks just before the release of the egg.
  • Luteal phase, roughly days 19-28: The egg travels to the uterus and the uterus lining continues to thicken in preparation for a potential pregnancy. Progesterone rises and then, if there is no pregnancy, drops.

Tracking your period to trace how your body moves through the cycle and which symptoms you commonly experience with each phase can help you to get a better idea of what to expect.

How hormonal changes can help us at work

Women at work

Credit: Getty

Although many of us assume that we’re ‘better’ at our jobs during certain parts of the menstrual cycle, each phase brings its own benefits that you can use to your advantage at work.

Menstrual phase

During the menstrual phase, “our energy naturally dips as our body focuses inward”, says Barreiro. Although many people think this phase means they lose productivity, Barreiro believes the menstrual phase provides “the ability to deeply reflect and gain clarity”. 

“It’s a perfect time for strategic thinking, evaluating progress, and setting intentions for the next cycle,” she says. “Embracing rest and introspection during this phase isn’t just about surviving, it’s about setting the stage for a strong start in the next phase.”

Follicular phase 

“This phase is all about energy, creativity and forward-thinking. It’s the perfect time for brainstorming fresh ideas, starting new projects or tackling tasks that require enthusiasm and initiative,” says Barreiro. 

“Your superpower here is your ability to think big and take bold steps. It’s a time to plant seeds and set ambitious goals because your mind is sharp, and your confidence is growing.”

Ovulation phase

“During this phase, you’re magnetic, persuasive and socially at your best,” says Barreiro. “This is the time to step into the spotlight, whether that’s leading meetings, making presentations or networking. 

“Your superpower is your natural charisma and ability to connect with others. It’s the perfect time to push forward in your career, as you’re likely to be at your most confident and capable.”

Luteal phase

After ovulation, the rise of progesterone means we tend to become more introspective. “While your energy may start to wane, this phase brings a different kind of strength: the ability to be thorough, organised and completion-oriented,” says Barreiro. You’ll probably find you feel more focused and attuned to finer details. “It’s a great time to tie up loose ends, finalise projects, and make sure everything is in order before the next cycle begins.” 

By understanding and embracing our cyclical “superpowers” in this way, we can “optimise our performance and wellbeing” – turning “what’s often seen as a liability into a unique and powerful asset in our professional lives”, Barreiro says. 

How hormonal changes can hinder us at work

In some ways, these hormonal changes can make it harder to get through the working day at certain points of the month. “While the menstrual cycle offers certain strengths, it can also pose challenges at work, particularly in the luteal phase or during menstruation,” says Shah. 

“Premenstrual symptoms such as fatigue, irritability and difficulty concentrating can make high-pressure tasks or deadlines more difficult to manage. Additionally, menstrual cramps and physical discomfort can add to feelings of distraction or make it harder to stay productive.”

But according to Barreiro, “the real challenge isn’t necessarily our menstrual cycle itself, but rather the rigid expectations of the traditional work environment”. If you go into every day at work expecting to get a million things done, not only will you likely burn out, you’ll be working against your body and its natural energetic cycle. 

“The world of work often demands that we show up the same way every single day, with consistent energy and output But for menstruators, our bodies don’t operate on a 9-to-5, Monday-to-Friday schedule,” Barreiro says. “Our energy and focus fluctuate throughout the month.”

By pushing through our cycle and ignoring its flow, we can even experience what Barreiro calls a “period hangover”.

“The concept of a ‘period hangover’ comes from the idea that if we don’t respect our menstrual phase, we end up depleting our energy reserves, making it harder to tap into the superpowers of the other phases,” she explains. “It’s like trying to run on empty. You’ll get through the day, but you might not have that extra spark that makes you truly shine.”

How to work with your menstrual cycle in mind

Women at work

Credit: Getty

It’s all well and good to talk about building flexibility and rest into the month, but it’s no secret that many workplaces still expect us to work to a rigid 9-to-5 schedule. Talking about how your menstrual cycles affects your work may also feel scary, and not without reason: earlier this year, a study from researchers at Heriot-Watt University found that many people still consider menstruation to be a “taboo” subject at work. (As Barreiro notes: “How many times has a menstruator told their manager they need a sick day with the flu when in actuality they are on the floor with pain of period cramps?”)

As a result, the main challenge when trying to work with your menstrual cycle may involve helping others understand where you’re coming from. Below, Barreiro shares a few tips to help you approach these tricky conversations with your manager, if needed. 

Frame the conversation around performance and wellbeing

Start by discussing how you’ve noticed patterns in your energy, focus, and productivity that align with different phases of your cycle. Explain that by understanding and respecting these natural fluctuations, you believe you can optimise your performance and deliver even better results. 

For example, you might say: “I’ve been tracking my energy and focus throughout the month, and I’ve found that certain times are better for different types of tasks. By aligning my work with these phases, I can be more effective and produce higher-quality work.”

Propose flexibility as a win-win

Suggest practical ways to integrate cycle awareness into your work routine that could benefit both you and your employer. For instance, you could propose:

  • Flexible deadlines: If possible, propose adjusting deadlines around your high-focus phases (like the luteal phase), when you’re amazing at getting things crossed off the list.
  • Task alignment: Volunteer to take on more creative or collaborative tasks during your follicular and ovulation phases, and focus on more detail-oriented or solo tasks during the luteal and menstrual phases.
  • Remote work days: If your workplace allows it, suggest remote work days during your menstrual phase when energy might be lower, allowing you to focus on reflective or planning tasks in a comfortable environment.

Educate and normalise 

Part of changing the way we work involves educating others and normalising these conversations. Consider sharing resources or research that supports the benefits of cycle syncing in the workplace. This could include articles, studies, or even inviting your manager to a workshop on the topic. The goal is to start shifting workplace culture towards one that acknowledges and supports cyclical living.

Advocate for broader change

If your manager is open to the idea, suggest ways the entire team could benefit from a more cyclical approach to work. For example:

  • Team workshops: Propose a workshop or training session for the whole team on cycle awareness and how it can improve work-life balance and productivity.
  • Inclusive policies: Advocate for the introduction of policies that support menstrual health, such as menstrual leave, flexible work hours or wellness days.
  • Regular check-ins: Suggest implementing regular one-on-one check-ins where employees can discuss how they’re feeling and adjust their workload according to their current energy levels.

Lead by example

If your manager isn’t immediately on board, start small by implementing cycle syncing practices into your own work routine and sharing the results. Over time, as you demonstrate the benefits, your manager and colleagues might become more open to the idea. You can gradually introduce the concept to the team by sharing how your productivity has improved or how you feel more balanced and engaged at work.

Encourage a broader cultural shift

Lastly, acknowledge that this isn’t just about individual changes – it’s about creating a work culture that respects and supports the natural rhythms of all employees, not just those who menstruate. Advocate for a broader discussion around flexibility, wellness and how we can move away from the outdated 9-to-5, one-size-fits-all workday. This could include more widespread flexible working arrangements, wellness initiatives that consider the needs of all employees, and a more compassionate approach to work-life balance.


Images: Getty

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