Take your cycle in stride and (literally) go with the flow.

Most people learn pretty quickly in adolescence that their menstrual cycle comes with both physical and emotional symptoms.

Premenstrual syndrome (PMS) is usually associated with the telltale aches and pains of period cramps and the mood changes that tend to come with them. But the hormonal cycle can affect you throughout the rest of the month.

Take productivity, for example. You may get random bursts of motivation followed by stretches of lethargy and low energy throughout the month.

There’s also some misconception about how the menstrual period affects the body. When you think of the menstrual period, you probably think in terms of the menstruating part and the nonmenstruating part. You’re also likely to be aware of the ovulation phase occurring at some point during the nonmenstruating phase.

There are actually four distinct phases of the cycle aligned with hormonal changes (more on this later).

By embracing the hormonal changes in our cycle rather than trying to suppress them, we can take advantage of what they offer us.

Let’s examine what happens to the brain during the four phases of the cycle. We’ll look at the three main hormones that can fluctuate throughout the cycle: progesterone, estrogen, and testosterone.

Menstruation phase

This phase lasts from the first day of bleeding to the last day of bleeding. It usually lasts for two to seven days.

Hormones

During this phase, the levels of all hormones are low. There’s a slight rise in estrogen and a slight dip in progesterone.

What this means for productivity

Your energy, focus, and productivity levels are at their lowest during menstruation.

How to work in this phase

  • Cut back on work tasks if possible — give yourself time to rejuvenate.
  • Get lots of sleep and rest.
  • Reduce social commitments.
  • Cut yourself some slack if you work at a slower pace.

Follicular phase

The second phase, or follicular phase, begins as bleeding stops. The uterus is beginning to prepare for a potential pregnancy. This phase can last for 11 to 27 days.

Hormones

This phase sees a sharp rise in progesterone and estrogen. Testosterone stays at a steady level, but it may rise toward the end of this phase.

What this means for productivity

You have heightened energy during this phase thanks to rising estrogen levels. It’s a good time to learn, and your drive to succeed may be higher.

How to work in this phase

  • It’s a good time to be proactive and get creative work done.
  • Your mind is up for difficult, complex tasks.
  • Time to tackle those tricky projects!

Ovulation phase

This phase occurs in the middle of your cycle and is the point at which an egg is released.

It usually lasts for only 24 hours, but the high levels of estrogen and testosterone can make this a noticeable part of your cycle for 3 to 4 days.

Don’t be surprised if you feel a little different for a few days on either end of ovulation day.

Hormones

Both estrogen and testosterone peak in this phase. Progesterone takes a dip then begins to rise slowly at the end of ovulation.

What this means for productivity

The hormonal peak of testosterone gives you an outward focused energy, while the estrogen peak makes you feel energetic and proactive.

How to work in this phase

  • This is a great time to schedule important meetings and tough chats.
  • It’s an extroverted time for most women, making it ideal for working in groups and team environments.
  • Got a stretch project? Time to be a go-getter!

Luteal phase

The luteal phase occurs when the egg isn’t fertilized. The uterus is preparing to shed its lining with an upcoming period.

This phase tends to last anywhere from 12 to 14 days in most folks.

Hormones

Both estrogen and progesterone rise (especially progesterone, which reaches its highest peak) before falling dramatically at the end of this phase.

Progesterone has a calming effect, meaning that your mind will probably be a little slower than it was in the previous weeks.

What this means for productivity

Productivity levels are low. It’s a natural winding-down time. The end of this phase is associated with PMS. You might feel like cocooning in your room, reaching for comfort foods, and tearing up at a rom-com.

You can take advantage of this phase’s reflective, intuitive nature with the tips below.

How to work in this phase

  • Prioritize self-care.
  • Lighten your workload if possible.
  • Try to limit face time at work — focus instead on solo tasks.
  • Use this time for simpler work tasks that require less active brain power, such as editing your work or catching up on admin.

Certain apps can help you track your cycle.

Because the phases can vary in length from month to month, these apps can help you predict and plan your life according to your own unique menstrual patterns. They allow you to make notes in your tracker about how you feel each month. In a few months, a pattern may emerge.

These days, we’re becoming more and more open about our menstrual cycles. More research is being conducted on how it affects us.

When we learn about our cycles, we can take each phase in stride and (literally) go with the flow.

When you embrace your own body’s natural schedule, you can thrive in all facets of your life.