Plan your month around the hormone pattern that moves your ADHD.
Half the month you're sharp. The other half you're foggy, raw, and behind — and you blame yourself for it. It's not a flaw. It's your hormones moving your ADHD up and down, every single month.
Instant PDF · 24-page fillable workbook · no app needed
You know the drill. One week you're on top of everything. Then, almost overnight, the focus is gone, the smallest task feels impossible, and every feeling arrives twice as loud. You push harder. You call yourself lazy. You promise to "be more consistent."
But the demand you put on yourself is flat, and your brain chemistry isn't. You've been fighting a pattern nobody ever showed you.
Focus runs on estrogen, not willpower
ADHD brains run low on dopamine, the chemical that powers focus, motivation and self-control (Dr. Russell Barkley). Here's the part nobody explains: estrogen tops up that dopamine in the focus-and-control part of your brain.
So when estrogen rises in the first half of your cycle, focus gets easier. When it crashes in the days before your period, your dopamine drops with it, and a brain already short on dopamine falls further below the line it needs. Same brain. Different hormones.
Once you can see the pattern, it stops being proof that you're broken, and starts being something you can plan around.
What each phase does to your ADHD
You don't have four moods. You have four different brains across the month. Knowing which one you're in changes everything about what you ask of yourself.
Menstrual
Low energy, low estrogen. Permission to do less, not proof you're failing.
Follicular
Estrogen climbing. Focus and motivation come back. Your build-and-start window.
Ovulatory
Peak estrogen, peak clarity. The week to do the hard, scary, high-focus things.
Luteal
Estrogen crashes. ADHD gets loud, emotions double. Lower the bar on purpose.
A 24-page workbook you actually fill in
Read the first half once to understand your pattern. Then open the tool you need, when you need it. Built for ADHD brains, so you're picking from a page, not inventing one on a foggy day.
Plus the intro, the science, the perimenopause chapter, and the rest of the 24 pages.
Fill it in on your phone, tablet or laptop
Every page is a fillable PDF. Tap straight into the boxes on whatever screen is closest, or print the pages you want and write by hand. No app, no account, no subscription.
- Type into the boxes on any device
- Or print it and fill it in by hand
- Yours to keep, re-print whenever you like
Everything you get
Your cycle tracker
Two cycles, tracked in the moment. Three colour-coded boxes a day: focus, mood, sleep. The one page that surfaces your pattern.
Find your pattern
Read your own data and name your good windows and hard windows, in your own words, from your own two months.
Plan around your hormones
Match the work to the phase. Stop scheduling your hardest week on top of your lowest one.
Use your good week
Make the most of the high-focus window, without the overcommit trap that wrecks the next one.
Survive the crash week
Lower the bar on purpose. A short, kind protocol for the days your brain drops below the line.
Translate your week
A heads-up script for your partner, friends or boss, so the people around you understand what's happening.
PMS or PMDD? Screen it
A simple checklist that tells you when it's more than PMS, and when it's time to see a doctor.
Your cycle map
The whole pattern in one chart, so the science clicks in two minutes, not two textbooks.
Two minutes a day. Then it works for you.
Track two cycles
Three quick boxes a day: focus, mood, sleep. No app, no overthinking.
See your pattern
Your good and hard windows show up on the page, in colour. The "oh, THAT'S why" moment.
Plan around it
Match your work and your expectations to the phase you're actually in.
Loved by 2,000+ women who were done blaming themselves
Rated 4.82 across the Living Neurodivergent collection. This is the kit that finally connects the dots between your cycle and your focus.
"I spent twenty years calling myself lazy and inconsistent. Two cycles of tracking and the pattern was right there on the page. It wasn’t me — it was my hormones the whole time."
"I finally stopped booking my hardest week of work for the days before my period. I plan the big things for week two now, and the whole month feels less like a fight."
"The PMS-or-PMDD page made me book the doctor’s appointment I’d been putting off for years. Worth it for that one page alone."
ADHD & Your Cycle
- See why some weeks you fly and others you crash, in your own two cycles of data
- Know which week to push and which to protect, before you overcommit
- A short, kind plan for the days your brain drops below the line
- A script for your partner or boss, so you stop explaining yourself
- Tell ordinary PMS apart from something a doctor should see
- Yours to keep on any device — print it, or fill it in on your phone
Before you ask
Is this digital or a physical book?
It's a digital PDF. You get instant access after checkout, nothing ships. Print it once and keep it in a drawer, or fill it in on your phone, tablet or laptop.
Do I need an app to track?
No. The tracker is one page with three quick boxes a day. No app, no subscription, no account. Just you and the page.
My cycle is irregular, or I'm on birth control. Does it still work?
Yes. The day numbers are averages, real cycles run anywhere from 21 to 35 days. You track your own, and the pattern that matters is yours, not the textbook's. If you're on hormonal birth control your pattern may be flatter, and the tracker will show you that too.
Is this medical advice?
No. It helps you see and plan around your own pattern, and gives you something concrete to bring to a doctor. It is not a diagnosis or treatment.
What if it doesn't help me?
30-day money-back guarantee. If it doesn't help you see your pattern, email us and we'll refund you.
Stop blaming yourself for the bad weeks.
Once you can see your pattern, you stop fighting it, and start planning around it.