ADHD & The Menstrual Cycle: When Our Brain Feels Like a Rollercoaster
Last week, a mom in one of our sessions sighed and said, “I swear my daughter’s ADHD gets worse before her period. One minute, she’s fine; the next, she’s overwhelmed, snapping, or staring at her homework like it’s written in another language.”
If that sounds familiar, you’re not alone. Many of us—whether managing our own ADHD or supporting a child with it—notice these sudden shifts. One week, focus and motivation seem manageable; the next, it feels like we’re wading through thick fog. It’s not just mood swings; it’s a real, science-backed connection between hormones and ADHD symptoms.
Why Does ADHD Feel Worse Before Our Period?ADHD affects how we regulate emotions, manage impulses, and maintain focus. Now, add the menstrual cycle into the mix. Throughout the month, estrogen and progesterone—the key hormones influencing our brain chemistry—fluctuate.
Estrogen: This hormone helps with dopamine regulation, essential for motivation, attention, and emotional balance. We may notice better focus and mood stability when estrogen is high (like in the first half of the cycle).Progesterone: In the second half of the cycle, progesterone levels rise while estrogen drops. Progesterone can make us feel sluggish, foggy, or extra sensitive to stress. And because estrogen isn’t there to support dopamine levels, ADHD symptoms often feel amplified.For some, this shift means suddenly struggling with tasks that felt easy just days ago. It might show up as heightened irritability, forgetfulness, difficulty following through on plans, or a stronger emotional reaction to small things. If we’re supporting kids or teens with ADHD, we might notice more meltdowns, impulsivity, or difficulty transitioning between activities.
So, What Can We Do?The good news? We don’t have to fight our brains—we can work with them. Understanding the cycle’s impact can help us plan and adjust. Here are some simple ways to make this time easier:
Track the Cycle: For ourselves or our child, maintaining written records or utilizing digital tools can help us notice patterns in mood, focus, and energy levels. Once we recognize these shifts, we can plan around them.
Adjust Expectations: During the premenstrual phase, we can schedule lighter tasks, allow ourselves to slow down, and avoid overwhelming deadlines. Kids might need extra support with schoolwork or more patience with emotional regulation.
Use External Supports: This is a great time to rely on visual schedules, alarms, checklists, and body-doubling (working alongside someone) to keep focus and motivation up. These strategies take the pressure off our working memory when brain fog kicks in.
Move the Body: Exercise—even a simple walk or stretching—can boost dopamine levels, helping with focus and mood regulation. If we support a child, engaging in movement-based play can help them regulate emotions more easily.
Fuel the Brain: Balanced meals with protein and fibre support stable energy levels, which benefits mood and focus. Hydration also plays a role—dehydration can make ADHD symptoms feel worse!
Practice Self-Compassion: This isn’t about willpower or “pushing through.” If a task feels more complicated than usual, that’s okay. Giving ourselves or our children grace during this cycle can reduce frustration and guilt.
Here’s a simple way to make cycle tracking easy and actionable:
1⃣ Each evening, take a minute to rate focus, mood, and energy on a scale of 1-5.
2⃣ Notice patterns after a month or two. Do certain days feel harder?
3⃣ Adjust routines—plan important tasks for high-energy days and allow flexibility for low-energy ones.
When we understand how our brain and body work together, we can support ourselves and our kids more patiently and confidently. ADHD and hormones may create a rollercoaster, but with the right tools, we can make the ride smoother. 
Let’s talk—have you noticed ADHD symptoms fluctuating with the menstrual cycle? Share your experience in the comments!
Managing ADHD and the menstrual cycle can feel overwhelming, but minor adjustments can make a big difference. Here are some helpful products that can provide sensory relief and support during this time:
Sensory Fidget Toys – Products like the Aukfa Stress Relief Stretchy Sensory Toys and COOLCOLD Slug Fidget Toys help with anxiety and fidgeting, offering sensory stimulation that can be grounding during hormonal fluctuations.
Menstrual Pain Relief Devices – A portable electric heating massager like the VazzLox Menstrual Pain Relief Massager can help soothe cramps and discomfort without needing medication.
Multi-Color Stretchable Pop Tube Sensory Fidget Toy – These bendable finger toys are great for stress relief and maintaining focus during mood swings or restlessness.
Activity Chain Links for Fine Motor Skills – If you’re looking for a calming, repetitive activity, these colourful educational chain links help with hand-eye coordination while offering an engaging distraction.
These small tools can help ease some of the challenges associated with ADHD and menstrual cycles. If you’d like personalized guidance, book a 1:1 consultation with us here: Click to book.
