🌸 Spotlight on Women with ADHD: Hormones, Cycles, and Summer Self-Care

Gretchen Pound, PhD
Jul 25
2 min read

ADHD in women is often overlooked, underdiagnosed, or misunderstood, especially when it comes to how hormones and monthly cycles influence symptoms. Add in the shifting pace and heat of summer, and many women with ADHD find themselves feeling dysregulated, foggy, or emotionally stretched thin.

If you’ve ever felt like your ADHD symptoms swing wildly week to week—or that summer throws off your sense of routine more than it energizes you, you're not imagining it. Let's explore how hormonal cycles and seasonal rhythms impact ADHD in women, and how you can practice targeted self-care this summer.

🧠 ADHD + Hormones: Why It Hits Differently

Many women with ADHD notice mood, focus, and energy shifts tied to their cycle. Here's a quick breakdown:

Follicular (Days 1–14): Rising estrogen boosts focus and motivation. Great for planning.
Ovulation: Estrogen peaks — you're likely more creative, social, and productive.
Luteal (Days 15–28): Estrogen dips, progesterone rises. Brain fog, fatigue, and impulsivity often increase.
Menstruation: Mixed bag — some feel better, others crash due to low estrogen + dopamine.

🔹 Track your cycle and ADHD symptoms — it can reveal helpful patterns.

☀️ How Summer Amplifies (or Disrupts) ADHD

Summer brings its rhythm: long daylight hours, disrupted routines, heat-induced fatigue, and social pressure to be “on.” For many women with ADHD, this can mean:

Loss of structure → more executive dysfunction
Overstimulation (noise, socializing, travel) → more emotional dysregulation
Dehydration, poor sleep, heat → worsened focus, and mood swings
Body image/social expectations → increased anxiety or masking

But with awareness and intentional self-care, you can work with these rhythms instead of fighting them.

🌿 Summer Self-Care Strategies for ADHD + Hormones

1. 🌡️ Sync with Your Cycle

Track energy + mood. Plan focus work during high-energy days; rest or admin tasks on low-focus ones.

🔹 Try apps like Flo or Clue.

2. 🧊 Stay Cool

Heat worsens symptoms. Use cold showers, iced herbal teas, or move during cooler hours.

3. 🛏️ Prioritize Sleep

Use blackout curtains, wind-down alarms, and calming teas. Sleep affects everything.

4. 🧘‍♀️ Gentle Movement

Opt for nature walks, yoga, or swimming — low-pressure, mood-friendly options.

5. 💬 Guard Your Energy

Skip events if needed. Use phrases like: “I’m maxed out — can we raincheck?”

6. 🧴 Sensory Soothers

Try cooling mists, weighted blankets, or calming scents like lavender.

7. 📅 Create Loose Structure

Use rhythms over rigid routines (e.g., AM movement, midday focus, PM wind-down).

Create simple rituals to ground your days without overwhelming your brain.

✨ Final Thought: You’re Not Lazy, You’re Cyclical

The intersection of ADHD, hormones, and seasonal change is real—and rarely talked about. You’re not inconsistent or unreliable. You’re responding to internal and external shifts that deserve compassion, not criticism.

This summer, lean into self-awareness over productivity, rhythm over routine, and rest over pressure.

Your ADHD brain isn’t broken—it’s just wired for a different pace. And that’s okay.

Join us on Social Media: Follow us for more insights and updates.