Cycle Syncing: Your Unlikely Study Buddy
Your alarm goes off. It's 7:30 AM, you've hit snooze twice, and you're almost late for morning lecture. As you rush out of bed to get ready to head to class you glance over at the pile of homework sitting on your desk waiting to be completed.
We've all been there before. College can be hard, and it's even more difficult going through the motions while you're on your period. According to a study done by PhD student Alana Munro, period symptoms have contributed to university absenteeism, declining academic performance, and impaired participation and concentration. This leaves many women feeling hopeless on how to balance their studies as well their monthly flow.
Cycle syncing, which is the practice of adapting your lifestyle habits to match the phases of your menstrual cycle has risen in popularity in recent years. It provides a way for women to take control of their health and prepare for tasks in accordance to their hormonal state. Despite what you may think, cycle syncing isn't just a useful tool for your everyday life but for your school life as well. Here are four ways that you can use your cycle to your advantage to be a better and more efficient student:
What are the phases of your cycle and how does it affect your mood?
Before we dive into these tips we first have to establish when each phase of your cycle occurs and how does it affect your overall state. Below is a table to illustrate this:
| Phase | Day | Mood |
| Menstrual | 1-7 | You might feel tired and low energy due to the decrease in estrogen and progesterone |
| Follicular | 1-13 | You might feel more energetic and motivated due to rising estrogen levels |
| Ovulatory | 14 | You might feel confident and outgoing due to surge in estrogen and slight increase in testosterone |
| Luteal | 15-28 | You might feel grounded at first but slowly experience typical PMS symptoms due to peak in progesterone and stabilization of estrogen |
* Note: The beginning stages of the follicular phase happen the same day as your menstrual phase with increase in energy typically occurring during days 8-13. This chart is a simple outline of the average 28 day cycle but can be different depending on how long your period is. More information regarding this can be found here.
Create a game plan
I know this is a lot of information to take in but let it serve as a template for navigating through your studies. During your follicular and ovulatory phases you have the most energy so use it to your benefit! Have longer study sessions, get a head start on any major assignments, or begin studying for upcoming exams during this time. Once your luteal and menstrual phases occurs you'll probably feel more withdrawn so this time is best for doing shorter study sessions, prioritizing self care, and reviewing notes from class. Our Comprehensive Guide to Cycle Planning is an excellent tool for keeping track of goals and habits during each phase of your cycle.
Organize your study space
Establishing the right study environment is crucial for your productivity and comfort. It should be a place that's free from distractions and allows you to focus for extended periods of time. Set specific goals before each session and make sure that you have the necessary supplies needed to complete the tasks.
During your follicular and ovulatory phases you may want to engage in group study; study rooms at the library or meeting up at a local cafe are best for this. If you're not able to engage in study groups in person there are platforms like Study Together that give you the option to join virtual study rooms.
In your luteal and menstrual phases you might prefer solo studying. Pick a space where you'll feel the most relaxed and bring any necessary items that you feel will help you get through your study session. This can be things like a lower back pillow, soft blanket, heating pad, water bottle, or snacks.
Use time management methods
Part of staying on track when you study is knowing how to manage your time. There are many methods available but one of the most popular and my personal favorite is the Pomodoro Technique. This technique focuses on a series of timed work sessions or "pomodoros" with frequent timed breaks in between to maximize concentration and lessen mental fatigue. A typical pomodoro is 20-30 minutes long with a 5-10 minute breaks after each one. After every 4 pomodoros, a longer 15-30 minute break should be taken.
Due to having more energy during your follicular and ovulatory phases, try to strive for longer pomodoros, while doing slightly shorter ones during your luteal and menstrual phases. During your breaks do small self care activities like getting fresh air, stretching, or listening to music. Here is a sample of a basic plan that you can follow:
Follicular and Ovulatory Pomodoros
| Pomodoro | Work Session | Break | Total |
| 1 | 20 minutes | 5 minutes | 30 minutes |
| 2 | 20 minutes | 5 minutes | 30 minutes |
| 3 | 20 minutes | 5 minutes | 30 minutes |
| 4 | 20 minutes | 15 minutes | 45 minutes |
Luteal and Menstrual Pomodoros
| Pomodoro | Work Session | Break | Total |
| 1 | 15 minutes | 5 minutes | 20 minutes |
| 2 | 15 minutes | 5 minutes | 20 minutes |
| 3 | 15 minutes | 5 minutes | 20 minutes |
| 4 | 15 minutes | 15 minutes | 30 minutes |
Use productivity apps and resources
Here are some additional things that you can utilize to improve your study routine:
- Daily planner- Whether it's physical or digital, they'll help you organize your day. I'm a huge fan of the academic planners on Dream Daily and Journey 180 and GoodNotes, Notability, and Notion have plenty of affordable digital templates as well.
- Listen to focus music or sounds- This is a great concentration aid, especially if you're studying alone. Having calming background noises can put you at ease and make doing schoolwork less daunting. This Animal Crossing "The Office" inspired ambience video is one of my favorite sounds to use during my study sessions.
- Reach out to on campus counseling and wellness centers- It can be intimidating at first, but these departments exist for a reason. If you feel like your cycle or anything else your experiencing is affecting your academic performance, don't be afraid to ask for help. There are support services and accommodations that can be provided to set you up for success.