Cycle cheat sheet

The month, mapped out.

Use the cheat sheet for the quick version. When you want more detail, open Cycle Classes underneath — it stays hidden until you need it.

Your cycle cheat sheet

(cycles can average between 25 - 35 days)
Week 1 · Period (🔕 Do Not Disturb)
Day 1 Pyjamas, paracetamol, low-battery admin day.
Day 2 Crying at adverts, phone on DND, comfort food day.
Day 3 Brain on low-power, avoid big decisions day.
Day 4 Small tasks only, walking > workouts day.
Day 5 Body rebooting, treat yourself like fragile tech day.
Day 6 Fresh-sheet, new-you, shower fixes 40% of it day.
Day 7 You can open your emails without crying day.
Week 2 · Follicular (🔔 Notifications On)
Day 8 Brain coming back online, light people-ing only day.
Day 9 Mood more stable, tackle the admin pile day.
Day 10 Sharp-brain, start the big scary thing day.
Day 11 Gym feels easy, move heavy things day.
Day 12 Confidence back, send the rewritten text day.
Day 13 Less panic, prepping for ovulation day.
Day 14 Main-character energy, say yes to plans day.
Week 3 · Ovulation (🔆 Full Brightness)
Day 15 Magnetic without trying, schedule the flirting day.
Day 16 Steady energy, quietly getting life together day.
Day 17 Focus mode on, boring forms and admin day.
Day 18 Do the thing Future You keeps delaying day.
Day 19 Cravings creeping in — biology, not failure day.
Day 20 Energy fine but not sparkly, keep plans light day.
Day 21 Boobs swollen, jeans tight — hormones, not you day.
Week 4 · Luteal & Late Luteal (✈️ Airplane Mode)
Day 22 Capable but peopled-out, big social no day.
Day 23 Comparison mode, mute the apps, protect your peace day.
Day 24 Patience gone, cancel non-essential plans day.
Day 25 Cramps kicking in, season-finale wrap-up day.
Day 26 Low mood, heavy body, comfort shows are the assignment day.
Day 27 Bleed incoming, wear soft clothes day.
Day 28 Cycle reschedule eve, speak a bit kinder to yourself day.
The closer look

Cycle Classes

The four big phases are useful for the overall pattern. Open the class schedule when you want to zoom in on how things can shift across the month.

Days 1–5

Like your phone on 10% battery, screen dimmed and notifications quiet. You want rest, not pressure.

EnergyLow
MentalSensitive, quiet, easily emotional. You may want space, fewer people and less stimulation.
PhysicalCramps, back ache, headaches, low energy, bloating, heavy legs and digestion playing tricks.
The science bit: Oestrogen and progesterone are at their lowest. The uterus is shedding its lining and your whole system has dialled down while your period begins.
Days 6–9

Like the morning after a proper good sleep. Not chaotic, just functional again.

EnergyGently rising
MentalLighter, clearer and less emotional. You can handle people again, but you're not necessarily bouncing off the walls.
PhysicalBleeding eases, cramps calm down, energy slowly returns and bloating may reduce.
The science bit: Bleeding tapers off and oestrogen begins to rise again, which can help energy and mood start coming back online.
Days 10–13

Like you've just had your hair done and suddenly want to book plans, start goals and get your life together.

EnergyHigh and building
MentalMotivated, hopeful and more confident. More open to people, ideas and new plans.
PhysicalEnergy can feel higher, skin may look brighter and movement can feel easier.
The science bit: Oestrogen climbs steadily as your body prepares for ovulation.
Days 14–16

You're the connection. People are drawn in, plans want to happen, everything can feel that little bit easier.

EnergyPeak
MentalChatty, confident, social and perhaps a little more flirty.
PhysicalEnergy can peak and discharge may become stretchy, slippery or egg-white-like.
The science bit: An egg is released from the ovary. Oestrogen reaches a peak around this point.
Days 17–21

Ticking off the to-do list with a coffee. Not chaotic, just getting things done properly.

EnergySteady
MentalPractical, focused on tasks and slightly less social, but still grounded.
PhysicalEnergy may level off and you may begin to feel slightly heavier or more bloated.
The science bit: Progesterone rises after ovulation while your body prepares in case a pregnancy happens.
Days 22–24

Your favourite outfit suddenly feels uncomfortable and everything starts to annoy you a bit.

EnergyStarting to drop
MentalMore easily stressed, comparing yourself more and small things may start feeling bigger.
PhysicalBloating, sore boobs, appetite changes, tiredness and sleep changes can begin.
The science bit: Progesterone is high while oestrogen begins to fall.
Days 25–28

Brain on hard mode. Texts feel deeper. Small things feel big. Patience: gone.

EnergyLow
MentalMood swings, irritability, sadness, anxiety or just not quite feeling like yourself.
PhysicalSore boobs, bloating, headaches, breakouts, tiredness, cravings and period cramps beginning.
The science bit: If pregnancy hasn't happened, oestrogen and progesterone fall quickly as your body prepares to begin another period.
Late Luteal · for some people

Brain has muted everything good and turned the volume up on everything bad. This is real, and it's worth getting help for.

EnergyVery low
MentalIntense sadness, anger, hopelessness or anxiety and feeling noticeably unlike yourself.
PhysicalHeavy fatigue, stronger pain and disrupted sleep.
The science bit: PMDD isn't simply “worse PMS”. The brain appears to react differently to normal hormonal changes across the cycle. If this sounds familiar, it's worth talking to a GP.

These are patterns, not rules. PMDD is shown as a separate class because it only affects some people and is not a standard phase everyone experiences.

Disclaimer: There's no 'right' way to feel. No 'perfect' way to have a period. No version of you that you're supposed to be all the time.