When ADHD Meets PMS: Why That Week Feels Extra Hard And What You Can Do About It

If you have ADHD and you’ve ever thought, “Why does everything feel 10x harder the week before my period?” you’re not imagining it.

That week where suddenly your brain turns against you, self-doubt creeps in, and everything feels more overwhelming? There’s a reason. In fact, there’s science behind it.

What’s Really Happening?

For those of us with ADHD, hormonal fluctuations during the menstrual cycle can intensify symptoms, especially in the luteal phase, which is the 10–14 days before your period starts.

Here’s what’s going on:

• Oestrogen drops in the luteal phase. Oestrogen helps regulate dopamine, the neurotransmitter responsible for motivation, focus and pleasure all of which are already in short supply in ADHD brains.

• As oestrogen dips, dopamine also drops. This leads to worsened ADHD symptoms: low mood, irritability, fatigue, brain fog, and an increase in intrusive thoughts or spiralling.

• Progesterone rises, which can make you feel more sluggish, anxious, or withdrawn, a tough combo with the ADHD need for stimulation and structure.

The PMS Thought Spiral (Find tool in THE ADHD CLUB)

For me (and many of my clients), this shows up like a sudden flood of intrusive thoughts:

“You’re lazy."

“You’re behind on everything.”

“You’re a crap coach.”“You’re not doing enough.”

“You’re going to lose everything.”

These thoughts feel so real in the moment but here’s the thing: they’re not facts. They’re your ADHD + hormones throwing a wobbly.

So What Can You Actually Do?

Here are some fast, practical tools that can help calm your nervous system and support your brain during this phase:

Joy Lists (Simple But Powerful)

Every evening, write down 10 things you loved or appreciated about your day.They can be tiny: Your morning coffee, Stroking your dog, A funny voice note from a friend, A moment of stillness

This helps anchor your brain in the present, shift focus away from catastrophising, and gently regulate your nervous system.

Move Your Body (But Gently)

You might not feel up for intense workouts, and that’s okay.But even a 10-minute walk, a slow stretch, or dancing around your kitchen can increase dopamine and improve focus.Movement is medicine especially in the luteal phase.

Supplement Support

Some research-backed supplements to consider (always check with your GP or healthcare provider first):

• Magnesium (especially magnesium glycinate or citrate):Can support sleep, anxiety, and mood regulation.

• Vitamin B6:Shown to help with PMS mood swings and support dopamine production.

• Omega-3s (EPA/DHA):Helpful for emotional regulation, memory, and reducing inflammation linked to hormonal mood dips.

• L-Theanine:A calming amino acid that supports focus and reduces anxiety without sedation, great when your brain is in overdrive.

  
  

Track Your Cycle + ADHD Symptoms

Use a tracker app or journal to note how your symptoms shift through your cycle.Patterns = power. Once you understand how your hormones affect your ADHD, you can plan ahead with compassion.

(E.g. schedule fewer high-demand tasks or meetings the week before your period, or pre-prepare meals and clear your schedule for more rest.)

Nervous System Soothers

• 5-5-5 breathing: Inhale 5, hold 5, exhale 5 – repeat for 2 minutes

• Legs up the wall pose: Great for calming cortisol

• Cold water on your face or wrists: A quick reset for when you feel overwhelmed

• Weighted blanket or deep pressure touch: Helps reduce sensory overload and anxiety

If your inner critic is loud this week, if you're doubting your worth or your work, know this: it’s not you. It’s a hormonal dip layered over an ADHD brain.

This doesn’t make you broken, it makes you human.

Learning how your cycle affects your symptoms can be liberating. It gives you permission to rest, reset, and reconnect with tools that support your body and brain.

So if today feels heavy, be kind to yourself. Write your joy list. Take your supplements. Move a little. Breathe deeply. This too shall pass.

Want more support for your ADHD brain? Join us on the ADHD club or book in a call for personal tailored support, Here if you need me.

With so much love,

Charlote x

Your ADHD Coach