Every January, I would set new goals with the manic energy of a woman who’s been knocked over the head by the inspiration fairy. My calendar would be beautifully color-coded, highlighters and post-it notes lined up like little soldiers. This was the year I’d achieve everything I set out to. Fast forward a few months and life starts getting busy.

And here’s what I wish someone had told me earlier. It wasn’t laziness or lack of ambition. The truth is, most productivity systems and goal-setting techniques don’t take women’s cycles and the ebbs and flows of energy that come with it into consideration. So, instead of forcing myself into a rigid system, I have worked on building a cycle-syncing framework that has finally helped me stick with my goals.

3 Beginner Friendly Steps to Build Your
Cycle Syncing Framework

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Why Typical Productivity Frameworks Don’t Work 

Here’s what my usual pattern looked like. 

I’d get a burst of motivation – usually at 2AM on a random Thursday. This is when I tell myself, I’ll be better about meal prepping every Sunday, working out at least 4 times a week, reading every night, and writing every week. That fresh motivation-high was enough to carry me for a couple weeks before I inevitably would hit a wall.

The next week, my energy levels would dip and the thought of chopping veggies for meal prep made me want to cry. My usual HIIT workouts would feel like I was trying to move a ton of bricks, and getting ready for work felt like I was battling my body.

The problem? I was treating my energy like it was a straight path. The bigger problem? I was trying to fight through the wall even though my body was screaming at me to rest.

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Cycle Syncing as a Productivity Framework 

It was by chance that I stumbled across cycle syncing through a book by Alisa Vitti – In the Flo. And suffice it to say, this book completely changed my life. 

You mean my cycle is more than about my period? 

Suddenly, it all clicked. Each phase of my cycle came with its own variance of energy and I needed to learn the natural rhythms of my body. This was the start of me building a system that actually supported my well-being instead of constantly fighting and derailing it.

I was planning my life like I was the same person every week of the month, and completely burning out. But once I started experimenting with aligning my goals to my cycle, things actually began to stick.

Related: Are You Out of Sync?: The Ultimate Cycle Syncing Guide for Productivity

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My Cycle Syncing Framework for Life

When I finally stopped treating my energy like a flat line and started leaning into my cycle, I realized each phase was like its own secret productivity tool to balance what I considered the 3 main pillars of my life – work, healthy eating, and fitness.

Here’s how it all fits together:

Follicular Phase

• Productivity: With my energy levels picking up, I know I’m prone to overcommitting and overworking because I feel completely unstoppable. During this phase, I aim to create balance by taking advantage of my energy to tackle large chunks of my to-do list while scheduling downtime to prevent burnout.
  
• Meals: I start eating lighter foods and fresh ingredients like salads, grain bowls with lean proteins and fermented foods (like kimchi), while doing my best to avoid heavy, deep fried foods or anything too oily.
  
• Fitness: This is a great time to up the ante, so I push myself harder with weight training and intense cardio while being intentional about rest days in between. 

Related: 17 Ways to Getting the Most Out of Your Follicular Phase

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Ovulatory Phase

• Productivity: This is peak energy season and I’ve found that it’s the best time for me to schedule large blocks of deep work (between 2-3 hours). I love taking advantage of this phase when large projects are on the horizon, as I’m able to focus for longer periods of time without feeling overwhelmed.
  
• Meals: I like to stick to meals that are pretty similar to when I’m in my follicular phase. This means leaning into raw veggies, fruit, smoothies, and lighter meals that don’t weigh me down and fuel my body.
  
• Fitness: I feel strong, fast, and social so I love joining group classes and trying out new types of workouts. I add in anything from HIIT group classes to Solidcore to Barre. With extra energy to burn, getting in a solid workout also helps regulate my sleep!

Related: The Ovulatory Phase: 21 Productive Ways to Help Cycle Sync Your Life

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Luteal Phase

• Productivity: During this phase, I immediately notice a dramatic dip in my energy levels. This means scheduling shorter work blocks (30 min to 1 hour), adding an extra half hour to one hour of sleep, and decompressing more intentionally after work.
  
• Meals: I start incorporating warm foods with complex carbs and roasted root veggies. I’m also more conscious about eating cruciferous vegetables (think broccoli, brussels sprouts, etc.) to help flush out extra estrogen and ease PMS. Because of low energy, I need to be extra cautious about over-caffeinating, as I find it exacerbates my fatigue.
  
• Fitness: My body craves a slower pace during the luteal phase, so I focus more on lower-impact workouts like pilates, yoga, barre, or walking. That way I’m still getting movement in, without over-exerting myself.

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Menstrual Phase

• Productivity: I know my energy levels dip quickly, so I use this time to be more intentional about what’s on my schedule. Can I push a meeting? What is the one crucial task I can focus on? Can I schedule more breaks throughout the day?
  
• Meals: Batch cooking has become my best friend, and I lean into comforting, nutrient-rich foods like stews, soups, and iron-rich veggies (like spinach) and proteins (like beef). Dark chocolate is also basically medicine here.
  
• Fitness: I focus on gentle movement, like walking, stretching, or yin yoga. But when there are days I prefer curling up with a heat pad over any movement, I’ll listen to my body and take it as a sign to rest!

Related: The Menstrual Phase: How to Honor Your Energy and Cycle Sync Your Productivity

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3 Steps to Build Your Cycle Syncing Framework

If you’re curious about trying a cycle-aware framework for yourself, the good news is you don’t need a complete life overhaul to get started. 

Start with these 3 steps:

Step 1: Track your cycle

Use a cycle tracking app (Personally, I love Clue) or just mark it on a paper or digital calendar. Try to be as consistent with this as possible, as all of these data points will help you discover the trends and natural shifts in your cycle, energy, moods, etc. I recommend doing this for at least one full cycle. 

Step 2: Piece your data together and start with one goal

Now that you have some insights from the data you’ve gathered from your cycle tracker, pick one area in your life that you’re looking to align with your cycle. For example, one of my biggest goals was to figure out how to best align my productivity at work and home to avoid long term burnout. Use this goal to determine what your weekly tasks will start to look like. 

For me, I’ve learned that the extra energy I have during my follicular/ovulatory phases is perfect for squeezing in a few extra chores after work, while adding some more self care activities helps me get through the luteal/menstrual phases. 

Step 3: Add your other goals

Support yourself with foods and fitness that match your energy. Think lighter, fresher meals when energy rises; grounding, comforting meals when it dips. Go for higher-intensity workouts when you feel your energy levels increasing and gentler movement when your body asks for it.

My biggest tip is to think of this as an experiment! Any system can take months (even years!) to build and it will continue to evolve as you grow.

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How to Start Cycle Syncing Without Overhauling Your Life

Pivoting to a cycle-aware framework has felt like I stopped fighting my body and started building a sustainable life for myself.

I don’t hit 100% of my goals every month, but, to me, it’s not about being perfect. Instead, I’m not confined to rigid productivity frameworks that induce burnout. Rather, I’m finally making steady progress that feels supportive and in tune with my body.

If you’ve been frustrated with goals that fizzle out, try syncing just one goal to your cycle this month and start building on those changes! Remember, just as your body fluctuates, so do your goals and circumstances.

Note from the author: The contents of this blog post are intended for informational purposes and should not be considered medical advice. As the author, my expertise lies primarily through extensive research and experiences with my own body.It is crucial to consult with a healthcare professional for individualized medical guidance. This post is designed to encourage an informed and open-minded approach to understanding your body’s unique characteristics, wherever you are in your health journey.