PMDD at Work: How to Protect Your Productivity (Without Burning Out)

Ever had a workday where your brain just refuses to cooperate? Where your inbox is a mess, deadlines are looming, and you’re staring at your screen like it personally offended you? If you have PMDD, you know this isn’t just “one of those days” -it’s a monthly battle.

PMDD (Premenstrual Dysphoric Disorder) doesn’t just mess with your mood. It hijacks your focus, motivation, and energy levels, leaving you scrambling to keep up. And in a world where we’re expected to be constantly on, that’s a tough gig.

But here’s the thing: you don’t have to push through and suffer in silence. With the right strategies, you can work with your cycle - not against it - so you can protect your productivity without burning out.

1. Know Your PMDD Work Patterns

Ever noticed that some days you’re on fire, smashing through tasks, while others feel like wading through treacle? That’s your cycle at play.

Start tracking your high-focus and low-energy days over a few months. Soon WINGWOMAN (yes, we’re building this for you 😉) can help you spot patterns.

🔹 High-focus days? Schedule deep work, presentations, or anything that requires brainpower.
🔹 Low-energy days? Plan admin tasks, email replies, or anything that doesn’t need max effort.

🚀 Pro tip: Use Notion or Trello to batch your tasks by energy level so you don’t waste your best days on mindless admin.

2. Build a PMDD-Friendly Work Routine

Your body is fighting a hormonal war - so let’s not make things harder. Work smarter, not harder.

🕒 Time-blocking is your best friend. Break your work into 20-minute focus blocks with deliberate breaks in between. Apps like Pomofocus can help you stay on track.

🛑 Ditch the guilt about rest. If your body is screaming for a nap on your lunch break, take it. If you need to work from bed one day, do it. You don’t need to “push through” - you need to adapt.

🎧 White noise or binaural beats can help you get into the zone when focus feels impossible. Try Noisli or Brain.fm.

3. Hack Your Workday for PMDD Brain Fog

PMDD brain fog? It’s like your brain went on holiday and didn’t tell you. Here’s how to work around it:

🔹 Write everything down. Future-you will forget, so make notes. Apps like Google Keep or Evernote are lifesavers.

🔹 Use voice notes. If typing feels like too much effort, record your thoughts using your phone. We’re also big fans of audio journaling!

🔹 Reduce decision-making. Automate where you can - use Calendly to schedule meetings, plan meals in advance, and simplify your wardrobe. Decision fatigue is real, and your brain has better things to do than stress over what to wear. That’s why so many founders stick to a signature look (think: Steve Jobs' black turtleneck or Barack Obama’s navy suit). A go-to outfit - like a white T-shirt and jeans - removes one more decision from your day, freeing up mental energy for things that actually matter.

🔹 Let AI take notes for you. Struggling to focus in meetings? Use Granola AI to automatically summarise key points and action items, so you don’t have to rely on your brain at its worst.

4. Talk to Your Employer (Yes, Really)

I know, I know. Talking about PMDD at work can feel terrifying. But here’s the truth: you deserve support.

If PMDD is affecting your ability to work, you may be entitled to reasonable adjustments under employment law. This could include:
✅ Flexible working hours
✅ Remote work on tough days
✅ More deadline flexibility

Check out ACAS or Mind’s workplace rights guide for more info (if you’re UK based). And if you’re not sure how to bring it up? We’ve got you covered. Check out our helpful post on how to talk to your employer - without the stress!

5. Protect Your Energy (Not Just Your Workload)

Let’s be real: work isn’t everything. If PMDD is draining you, you must prioritise recovery.

💤 Rest like your life depends on it. Because, well… it does. Try a weighted blanket and magnesium supplements (check out BetterYou for options).

🍫 Fuel your brain. Dark chocolate (yes, really), protein-rich snacks, and omega-3s can boost mood and focus.

🚶‍♀️Move - without pressure. No, you don’t have to go to the gym. A slow walk, some stretching, or dancing like an idiot in your kitchen? All valid.

TL;DR You Deserve Workplace Support for PMDD

You are not failing. You are not broken. PMDD makes work hard, but with the right strategies, you can protect your productivity without sacrificing your health.

💡 Want more tools to work with your cycle, not against it? Join the waitlist for WINGWOMAN now - your PMDD-ally is coming soon. 💜