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How to Align Your Work Schedule with Your Cycle Phases
- Kayla Hilhorst
- Feb 22
- 3 min read
If you’ve ever wondered why some weeks you’re powering through tasks like a productivity queen, and other weeks you can barely form a sentence before needing a nap—welcome to the magic of your menstrual cycle phases. Your energy, focus, and creativity fluctuate throughout the month, and instead of fighting against it, you can actually work with your cycle to get more done without burning out.
Yes, your hormones are basically your secret productivity weapon. Let’s break it down phase by phase so you can align your work schedule with what your body actually needs.
Cycle Phase 1: Menstrual Phase (Days 1-5) – REST & REFLECT
Your period is here, and so is the low energy, brain fog, and urge to hibernate. During this phase, estrogen and progesterone are at their lowest, which means your body is asking for rest.
Best Work Tasks: Reflection, planning, admin, and light creative work. This is the perfect time to assess long-term goals, review projects, and set intentions.
Avoid: Back-to-back meetings, high-pressure deadlines, and intense brainstorming sessions. Your brain is in low power mode—respect that!
Pro Tip: Block out an hour or two for deep work, then allow yourself extra breaks to recharge. If possible, work from home or create a slower-paced schedule.
Phase 2: Follicular Phase (Days 6-14) – CREATE & INNOVATE
Hellooo, energy boost! As estrogen rises, you’ll feel more alert, social, and creative. This is your time to take action and knock out big projects, during this cycle phase.
Best Work Tasks: Brainstorming, problem-solving, pitching ideas, and starting new projects. You’re in peak innovation mode, so take advantage of it!
Avoid: Routine, repetitive tasks that don’t require creativity. Save those for later in your cycle when your brain is less primed for big-picture thinking.
Pro Tip: Schedule important meetings, presentations, and strategy sessions during this phase when your confidence is at its highest.
Phase 3: Ovulatory Phase (Days 15-17) – COMMUNICATE & CONNECT
This is your peak performance phase. Estrogen and testosterone are at their highest, making you feel outgoing, confident, and charismatic—aka, perfect for networking and collaboration.
Best Work Tasks: Public speaking, leading meetings, sales calls, team collaborations, and anything that requires persuasion and influence.
Avoid: Working in isolation. This is the time to be seen and heard! Take advantage of your social energy and put yourself out there.
Pro Tip: If you need to negotiate a raise or close a deal, schedule it during this phase. Your communication skills are at their peak, and you’ll come across as extra magnetic.
Want More Cycle-Syncing Hacks?
Download my FREE ‘Food for Your Cycle’ Guide to learn how to fuel your body during each phase for better energy, mood, and productivity. Comment ‘CYCLE’ below or grab it from the link in my bio!
Phase 4: Luteal Phase (Days 18-28) – ORGANIZE & COMPLETE
Progesterone takes the lead in this phase, which can make you feel more introverted and detail-oriented. Your energy starts to dip, and you may feel a little less social, but this is actually your best phase for getting things DONE.
Best Work Tasks: Deep-focus work, editing, organizing, checking off your to-do list, and wrapping up projects. This is the perfect time to finalize details before your energy dips during your period.
Avoid: Starting brand-new projects or forcing yourself into high-energy social situations. If you feel irritable, it’s not just you—it’s your hormones.
Pro Tip: Set boundaries around your workload and prioritize self-care. If possible, schedule fewer meetings and more heads-down work during this phase.
How to Make This Work IRL
Okay, so how do you actually apply this to your work schedule? Start by tracking your cycle (most cycle apps can help), then begin shifting your tasks based on where you are in your cycle.
If you have control over your schedule, try to plan high-energy tasks during your follicular and ovulatory phases and save the slower, detail-oriented work for the luteal phase. If you don’t have complete flexibility, small adjustments—like scheduling important meetings when you feel your best and taking extra breaks when energy is low—can make a HUGE difference.
And remember: Working with your cycle doesn’t mean doing less—it means working smarter.
Need help balancing your hormones for better energy? Book a Nutritional Consultation and let’s create a plan that works with your body, not against it.
Join my email list down below for more cycle-syncing tips, fitness strategies, and hormone-balancing hacks—because your body deserves better than burnout!
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