Your Brain on Hormones: Why Your ADHD Gets So Much Worse Around Your Period (And It's Not Just In Your Head)
Not So Fun Fact: Did you know that your hormones have a tremendous impact on not only your mood, but also have been shown to significantly exacerbate ADHD symptoms?
This conversation is longggg overdue, but it's time we finally unpack and explore the wild connections between ADHD and hormonal changes. Womb to womb!
We’ve all been there girly!
Let me guess, you had a system. You were finally getting a grip on your ADHD. The bullet journal was mostly updated, you only lost your keys twice this week, and you managed to pay a bill before the second notice. You're feeling pretty damn proud of yourself!
And then... it hits. The brain fog. The sudden inability to do even the simplest task, no matter how many shots of espresso you drink. The RSD kicks into overdrive and a mildly critical email from your boss sends you into a spiral of feeling like a complete and utter failure. Your patience is razor thin and you find yourself crying at paper towel commercials. (That last one may or may not be based on a true story).
You open the calendar app on your phone to cancel plans with your friends for the 17th time and you finally see it...
Oh. That's why...
It’s not just you. It’s not a moral failing. It’s your hormones hijacking your neuro-spicy brain, and it’s a special kind of hell that we need to talk about.
The Science Behind the Shitshow
So, what the actual fuck is happening? To put it plainly, the hormones that regulate your cycle—estrogen and progesterone—are also playing a massive role in regulating your brain's neurotransmitters, specifically dopamine.
As ADDitude mag explains, estrogen is like your brain's hype-man for dopamine. When estrogen is high (usually around ovulation), you might feel focused, sharp, motivated and on top of your shit. You are the boss bitch you know you're capable of being!
But in the days leading up to your period (the luteal phase), estrogen takes a nosedive and progesterone skyrockets. Progesterone kidnaps your hype-man, locks him in a closet, and holds him hostage until your bitchy Aunt Flo comes into town. This dopamine crash on top of an already dopamine-deficient ADHD brain is a recipe for a total system meltdown. Your ADHD symptoms don't just get a little worse; they can feel completely debilitating.
This isn't just anecdotal. Peer-reviewed research, like a study in the Journal of Psychiatric Research, has shown that women with ADHD report significantly worse premenstrual symptoms and a noticeable exacerbation of their core ADHD symptoms like inattention and emotional dysregulation during this phase.
When It's More Than "Bad PMS": PMDD and ADHD
For some of us, it's beyond just worse ADHD. It's a whole other beast known as Premenstrual Dysphoric Disorder (PMDD). PMDD is like PMS on steroids. PMDD is a severe negative reaction in your brain and body to the hormonal shifts of your cycle. The stats are wild: nearly 45% of Women with ADHD are likely to have PMDD.
As Jessica McCabe (from How to ADHD) discusses on her podcast, the combination can feel utterly debilitating. We're talking intense depression, anxiety, rage, suicidal thoughts and a sense of completely losing control. It’s not just "PMS;" it's a severe cyclical mood disorder that is directly tangled up with our neurochemistry.
Oof! I see you!
So, What the Hell Do We Do? We Fight Back with Data! (Nerds, this is our time!)
The number one most powerful tool in our arsenal? Cycle tracking.
I know, I know. "Track my cycle? With my executive dysfunction?" Hear me out. It’s not about perfection. It’s about pattern recognition.
When you can see on a calendar that you're 5 days out from your period, you can look at your complete inability to focus and say, "Ah. This is just my brain chemistry, not a character flaw." That tiny shift—from "I am a disaster" to "My hormones are making my ADHD worse right now"—is fucking revolutionary. It’s the difference between shame and strategy.
Knowing your pattern allows you to be kinder to yourself and work with your cycle, instad of against it.
Week 1 & 2 (Follicular & Ovulatory): This is your power phase. Schedule your big, brain-heavy work. Make your plans. Be ambitious. Go to the gym. Meal Prep. Do your laundry (and actually put it away! I see your "clothes chair" over there). Go on that date. The world is yours during these phases!
Week 3 & 4 (Luteal & Menstrual): Protect your energy. Lower the bar. Give yourself permission to rest. Do the low-stakes, repetitive tasks. Cancel plans if you need to. Sleep. Feel your feelings curled up watching Love Island with a pint of Ben & Jerry's (the only two consistent men in our lives!) Your only job is to be gentle with yourself.
Cycle Tracking comes in many forms but it’s the best way to understand the complexities of your body and the nuanced shifts that occur throughout your menstrual cycle.
You Don't Have to White-Knuckle Through This Alone.
Listen, navigating this hormonal rollercoaster on top of a neurodivergent brain is a lot.
It's exhausting, it's frustrating, and it can make you feel incredibly isolated.
But you are not broken. You are a person with a unique brain dealing with a very real, physiological phenomenon. And you deserve support that understands you.
This is where I come in!
As a therapist who gets this shit (on a personal and professional level) I help women and AFAB people like us untangle the mess of ADHD, hormones, and life. Together, we can work on:
Building a kick-ass, flexible toolkit for each phase of your cycle.
Managing the RSD and emotional highs & lows that feel so overwhelming.
Developing self-compassion so you can stop fighting yourself and start working with your body.
Advocating for yourself with doctors (because yes, this is a real medical issue).
You don't have to just survive your cycle. You can learn to move through it with more grace and a lot less suffering.
How period product ads think we will feel after shoving their giant cotton balls inside of us lol “Come on girls! Why don’t you go outside and frolic with the new Playtex Sport!”
Reclaim Your Body. Revolutionize Your Life!
You can start reclaiming your body right now. I’ve put together a few resources to help you get clarity and find a little calm in the chaos:
🎧 The Full Tea, Served Hot: Want to go deeper? My colleague (and fellow brilliant baddie) Dr. Cari and I just recorded a podcast episode where we break it all down with even more nuance, personal stories, and zero bullshit. [Listen here]
Resources, Links & Recs (Oh, my!)
🤔 "Do I Have PMDD?" Take this [PMDD Self-Screening Test] to see if your symptoms align. It's a powerful first step in validating your experience.
🧠 "Is This ADHD?" If you're newer to the diagnosis or questioning it, this [ADHD Symptoms Checklist for Adults] can help connect the dots.
🧘♀️ Reconnect with Your Body: I made a [Menstruation & ADHD Meditation] designed to help you tune into your body and your cycle without judgment. It’s especially helpful during those weeks when everything feels like too much.
📚 Deep Dive: Check out my curated list of [Books on ADHD, Hormones, and Taking Back Your Power] for when you're ready to really geek out on the science and strategies.
These are tools to help you understand what's happening in that beautiful, complex brain and body of yours. Knowledge is power, and you deserve all of it.
Ready to stop feeling like your brain is sabotaging you every month? Let's talk about it! Click here to schedule a free, 20-minute consultation call with me. Let's figure this shit out together!