Menstruality Awareness and ADHD
Women with ADHD often notice changes in their traits throughout their menstrual cycle. These fluctuations are influenced by the varying levels of hormones, particularly estrogen and progesterone. Here's how it works:
Dopamine, a neurotransmitter crucial for attention and motivation, is thought to be differently regulated in people with ADHD. Lower levels of dopamine in the brain's synapses contribute to ADHD symptoms, including difficulties in focusing attention and regulating activity levels.
Estrogen and progesterone naturally fluctuate across the menstrual cycle. During the follicular phase (from menstruation until ovulation), estrogen levels rise. Animal studies suggest that higher estrogen levels are linked to increased dopamine levels. Progesterone also influences dopamine, although the relationship is less clear. Studies are ongoing.
Menstruality awareness ( as taught by encourages women to view their menstrual cycle as a source of empowerment. It's about recognising the unique rhythm of your cycle and embracing its wisdom. Here's how it aligns with the seasons:
Winter (Menstruation) - The start of your cycle, marked by menstruation is a time for rest, reflection, and self-care. Try to embrace the wisdom of slowing down and honouring your body's natural rhythms.
Spring (Follicular Phase) - Post-menstruation, leading up to ovulation. This is a time of renewed energy and creativity. Use this phase for planning, setting intentions, and initiating new projects.
Summer (Ovulation) - The peak of your cycle when you will notice and experience an increase in your energy, confidence, and appetite for social engagement. It is recommended, where possible to leverage this phase for productivity, collaboration, and self-expression.
Autumn (Luteal Phase) - Pre-menstruation, as hormone levels decline, this is more a reflective phase, where intuition and introspection thrive. As much as you can, practice self-compassion and beginning the process of slowing down.
For neurodivergent women (including those with ADHD), understanding our inner seasons can be transformative. Having a relatable system can help us become more attuned to our bodies and in turn our needs. This also helps us to recognize when our energy levels naturally ebb and flow. We can then use this to adjust tasks and commitments accordingly.
Creativity Alignment - Use your high-energy phases (spring and summer) for creative work, problem-solving, and innovation.
Self-Compassion - Understand that your abilities and focus may vary throughout the cycle. Be kind to yourself during challenging phases.
In their book "Wild Power," Alexandra Pope and Sjanie Hugo Wurlitzer explore the magic of the menstrual cycle. They reveal the inner architecture encoded in a woman's body, guiding her path to power. By embracing menstruality awareness, women can reclaim their authority, channel spiritual forces, and achieve a deep sense of belonging.
Remember, your menstrual cycle isn't a limitation; it's a source of wisdom and empowerment. The more you understand how both your ADHD brain and your body work, the more you can support and advocate for yourself.