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Free Menstrual Cycle Workbook for Women with ADHD

Chart the severity of your ADHD symptoms during each phase of your menstrual cycle to make more informed treatment decisions and better navigate your life. If you’re interested in contributing to ADDitude’s research on hormones and ADHD, please fill out this short survey after charting your symptoms for two months: additu.de/period.

By ADDitude Editors Verified Updated on March 25, 2024
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Hormonal fluctuations can cause emotional changes, cognitive problems, and heightened executive function deficits throughout the menstrual cycle for women with ADHD. Use this Patient Resource to understand when fluctuations occur during your cycle and how they impact your symptoms of ADHD.

The menstrual cycle typically lasts 28 days, but it can be 21 to 40 days long. Regardless of duration, it comprises four phases:

  • The menstruation phase begins on the first day of your period and typically lasts three to seven days.
  • The follicular phase overlaps with the menstruation phase. It begins on the first day of your period, ends at ovulation, and lasts about two weeks.
  • The ovulatory phase lasts 12-24 hours and occurs in the middle of the menstrual cycle.
  • The luteal phase begins the day after ovulation and lasts roughly two weeks until the start of your next period.

The Menstrual Cycle Workbook for Women with ADHD is based on a 28-day menstrual cycle. (If your cycle is longer than 28 days, we’ve built in floating days to accommodate this.)

If you’re interested in contributing to ADDitude’s research on how ADHD impacts women, please fill out this short survey after charting your symptoms for two months: additu.de/period (URL opens May 10)

How to Use the Menstrual Cycle Workbook

  1. Begin tracking symptoms on the first day of your period. Rate the severity of each ADHD symptom below on a scale of 1 (mild) to 5 (life-altering).
  2. Continue adding days for the duration of your period. Use as many days as needed and repeat the process for each menstrual phase.
  3. Calculate each day’s total symptom severity as you go.
  4. After each phase, calculate each phase’s symptom severity by totaling all rows in each column. Divide each total by the number of days you filled in to get the average severity for each symptom and for the whole phase.

After tracking two menstrual cycles, compare the averages in each menstrual phase and see what patterns emerge. Share the results with your healthcare provider. Together, you can use the data to make more informed decisions about your treatment and activities during menstruation.