It's that time of the month again. One minute you feel like you can handle life, maybe even possibly hijack an entire spaceship, the next you feel nearly limp and lifeless, void of all motivation.

If you started to notice a pattern to this, it's not all in your head. It's in your hormones, sort of.

The Science Behind Premenstrual Low Motivation

During the luteal phase (the two weeks before your period), your progesterone rises and then drops sharply, while estrogen also takes a dive. These hormonal shifts directly impact neurotransmitters like serotonin and dopamine—the very chemicals that drive motivation, focus, and energy. As well as histamines, which can impact a mountain of symptoms. 

For those with PMDD, these changes are  dramatic, creating a perfect storm of low motivation, fatigue, and that overwhelming feeling of "I just fucking can't."

What Low Motivation Actually Looks Like

• Difficulty starting tasks you'd normally handle easily
• Feeling overwhelmed by your to-do list
• Procrastinating on things you care about
• Struggling to see the point of activities you usually enjoy
• Needing significantly more rest and downtime
• Feeling disconnected from your goals

Why This Happens (And Why It's Not Your Fault)

Go easy on yourself during this time. Your brain is literally working with different neurochemistry during this phase. The major drop in serotonin affects your mood and drive, while lower dopamine makes it harder to feel rewarded by accomplishments. Add in potential blood sugar fluctuations, inflammation, histamine triggers, and disrupted sleep, and it's the perfect storm for your  motivation to tank.

So try to remember, it's biology. Not a character flaw. You're still cool as fuck.

What Actually Helps

Lower the bar. Seriously. This is not the week to launch new projects or push yourself to peak performance. No super hero shit ok? Maintenance mode is enough. I beg of you to say "Fuck it" multiple times a week. Choose your battles so to speak.

Micro-tasks are your friend. Break everything down into the smallest possible steps. "Write email" becomes "open laptop," then "open email," then "write one sentence." I know, ridiculous, but it does help.

Track your cycle. When you know this phase is coming, you can plan around it. Schedule lighter weeks, prep meals in advance, or batch tasks during your high-energy phases. And don't be afraid to ask for help if you need it.

Rest without guilt. Your body is asking for downtime for a reason. Give the body what it needs and your mind what it very much deserves, no matter how much you try to convince yourself that it doesn't.

Protein and stable blood sugar. Balanced meals with protein and healthy fats can help stabilize energy and mood when hormones are fluctuating. (avoid high histamine items when possible.)

before you go...

If you feel unmotivated before your period, it doesn't mean you're lazy, weak, or failing. It means your hormones are doing what they do, and your brain is responding accordingly.

Your job is to recognize the pattern, adjust your expectations, and give yourself the grace to move through this luteal phase of fuckery without judgment.

Your motivation will return. In the meantime, be kind to yourself.

If you've ever felt like PMDD has cost you everything, you're not imagining it. From the bridges you burn and the friendships you grieve, to the addictions you earn and what it's like to finally break free. I wrote the memoir and it's yours for free.

UPDATE: MORE WAYS TO HIJACK YOUR MOTIVATION COMING SOON