Hormones: The Ultimate ADHD Plot Twist

Let’s talk about something not enough people prepared me for:
How much my cycle can completely steamroll my ADHD.

There are days when my meds do their job. The to-do list gets checked, the groceries are put away, the executive function gods have granted me a pass.
And then there are days where my brain laughs at my carefully crafted systems and says: "That’s cute. We’re not doing any of that."

For many people with ADHD — especially those of us who menstruate — hormone fluctuations can make an already wobbly system even harder to manage. The result? More executive dysfunction, emotional dysregulation, overwhelm, and that frustrating feeling of I can see what I need to do, but I cannot make myself do it.

For me, I notice:

• My ADHD meds don’t always “kick in” the same way depending where I am in my cycle

• PMS can increase my irritability and emotional sensitivity

• The week before my period often feels like wading through molasses — physically, mentally, emotionally

• Tasks that are normally "neutral" suddenly feel overwhelming or impossible

When Hormones Hijack the Plan

For example: I had fully intended to pre-post this newsletter by 9am.
It’s currently… not 9am. I’m writing it now.

And honestly? This is the part people don’t always talk about when it comes to ADHD, hormones, and work. It’s not just mood swings or PMS symptoms — sometimes it’s this heavy fog where nothing wants to connect. The plan was made. The steps were clear. But my brain said: "Actually, no."

Hormonal shifts can make executive function even harder than usual. I don't have a clean hack or a perfect solution today — and I think that’s important to say out loud. Sometimes it’s not about fixing it, it’s just about acknowledging how real and frustrating it can be to lose focus or momentum for reasons that feel out of your control.

If you’re reading this and nodding, you're not alone. We get through it how we can. Today, for me, that means writing when I can write — even if it wasn’t the original plan.

The Not-So-Fun Cycle

What makes all of this even trickier is how cyclical it feels. Every month, I can see the familiar pattern start to emerge: hormones shift, ADHD symptoms flare, frustration builds — and the cycle starts all over again.

The Cold Hard Facts

Turns out, this isn’t just you or me. Research is finally catching up to what many of us have been screaming into the void for years:

• Estrogen & Dopamine are BFFs (until they break up):
  Estrogen helps regulate dopamine — that crucial neurotransmitter ADHD brains already have beef with. When estrogen dips (hello, luteal phase!), dopamine activity takes a hit. So your meds, which aim to boost dopamine, are suddenly working with less to begin with. It's like trying to fill a bathtub when the tap is just dripping.

• Progesterone’s Plot Twist:
  Meanwhile, progesterone rises in that second half of your cycle, and it can actively dampen dopamine activity even more — leaving you extra fatigued, foggy, and dysregulated. A real team player.

• The PMDD Connection Is Real:
  If this sounds suspiciously like Premenstrual Dysphoric Disorder, you're not wrong. Studies estimate over 45% of women with ADHD also report symptoms of PMDD — significantly higher than in the general population. For years, I just thought my pre-period week turned me into a raging banshee with zero spoons and a permanent scowl because I had a "bad case of PMS." It wasn’t until my ADHD diagnosis that someone finally put the pieces together. Suddenly, it wasn’t just me being a mess; it was my brain, hormones, and neurotype staging a coordinated attack.

The Hormonal Heads Up

I don't necessarily keep a detailed log – who has the executive function for that? But I do track my cycle. And about a week before my period, I get that little alert.

That alert sits in the back of my mind. It's not a solution, but it's a critical piece of context. So when I suddenly want to scream at the dog for breathing too loudly, or every single tiny task makes me want to break everything I touch, or my meds just feel like a placebo... that little voice whispers: Oh. Right. It's probably the hormones.

It's a mental note to myself: "It's not you, it's the chemistry." It's an imperfect shield against the inevitable self-blame that crops up when your brain goes rogue.

Communication is Your Co-Pilot

Knowing it's the chemistry, not a personal failing, also opens up a critical conversation with the tiny humans and other adults in your life. You don't have to launch into a full scientific explanation, but a simple, "Hey, my brain's a bit extra glitchy this week because of hormones, so I might be a little less patient," can do wonders. It helps them understand you're not intentionally being unhinged, and often, it fosters a surprising amount of empathy. You're modeling self-awareness, even when you're also modeling wanting to throw a spatula.

Why This Helps:

• Validation: It’s proof. My brain is doing something different. I'm not just suddenly incompetent. My internal chemistry is just a fickle beast.

• Patterns (Maybe): Knowing that alert means "brace for impact" gives me a tiny head-start. Maybe I don't schedule anything too brain-intensive. Maybe I build in more screen time for the kids. Maybe I just buy extra chocolate.

• Self-Compassion: It shifts the internal monologue from "Why are you failing?" to "Ah, it's that week. Got it." It's about understanding your body's rhythm, even when that rhythm is basically a heavy metal concert in your brain.

Bonus Supports I Lean On:

• Hot water or cold water resets. Showers, baths, ice packs, or wrist dips — little physical interventions help

• Food — simple, fast, accessible. Have easy options ready for when cooking feels like too much

• Hydrate. Fancy water bottles are ADHD-approved dopamine hits

• Sleep. Not exciting. Still crucial.

If this hits home for you too, feel free to hit reply. Sometimes it helps just knowing we're not the only ones swimming upstream.

Talk soon,
Tara
CEO of Chaos & Co.