Cycle Syncing Your Self-Care: How to Tune Into Your Energy Each Week

If you’ve ever wondered why one week you feel like Superwoman ticking off every goal with ease, and the next you’re crying because someone finished the oat milk—you’re not alone. It turns out there’s a completely normal (and honestly kind of magical) explanation: your hormones.

Enter cycle syncing, a self-care approach that’s all about aligning your routines with your menstrual cycle. And no, you don’t need to overhaul your life or track every temperature fluctuation to benefit from it. It’s simply about tuning into your body, noticing the shifts in your energy and emotions, and adjusting how you care for yourself accordingly.

Whether you’re completely new to the concept or looking to fine-tune your routines, here’s your friendly guide to syncing your self-care to your cycle.

Also read: 10 self care tools that no one talks about

First Things First: What Is Cycle Syncing?

Cycle syncing is the practice of adjusting your wellness habits—think workouts, food, skincare, and mindset rituals—based on the four phases of your menstrual cycle: menstrual, follicular, ovulatory, and luteal.

Each phase brings different hormonal changes, which impact everything from your energy and mood to your skin and social battery.

Think of it like seasonal living, but on a monthly scale. Instead of pushing yourself to do the same routine every week (and wondering why it doesn’t always feel good), cycle syncing lets you meet your body where it’s at. Spoiler: it’s a total game-changer.

Also read: Easy ways to improve your mental wellness

The 4 Phases (and How to Support Yourself in Each)

To better understand cycle-syncing, its helpful to familiarise yourself with the 4 phases of your cycle and how to support yourself in each phase.

1. Menstrual Phase (Days 1–5): Rest & Reflect

This is when your period starts and your hormone levels are at their lowest. You might feel a bit tired, introspective, or just in need of a cosy blanket and a hot water bottle.

Self-care tips:

• Swap high-energy workouts for gentle walks or slow yoga

• Journal to process emotions or reflect on the past month

• Say no to unnecessary plans—this is your inner winter

• Use warming self-care rituals like baths, magnesium, or red raspberry leaf tea

2. Follicular Phase (Days 6–12): Reboot & Re-Energise

As oestrogen rises, so does your energy, motivation, and creativity. This is the time to start new projects or test new routines—it’s like a mini fresh start.

Self-care tips:

• Try a new workout class or challenge yourself with strength training

• Refresh your space or organise your to-do list

• Do something creative—vision boards, journaling, painting, planning

• Focus on light, nutrient-rich meals to fuel your energy

3. Ovulatory Phase (Days 13–16): Shine & Socialise

Welcome to your inner summer! You might feel more confident, outgoing, and magnetic. This is the phase where you’re most fertile (even if you’re not trying to conceive), so your hormones are working hard to help you thrive.

Self-care tips:

• Schedule social events, presentations, or big work meetings here

• Move your body with high-energy workouts like dance or HIIT

• Prioritise hydration and skin-loving foods (your glow is real)

• Practice mirror affirmations—your self-love will be sky high

4. Luteal Phase (Days 17–28): Soothe & Support

This is your inner autumn—your energy starts to dip, and you may feel more sensitive or overwhelmed. Instead of pushing through, this phase asks for gentleness.

Self-care tips:

• Plan slower days, especially towards the end of this phase

• Do more grounding practices—like breathwork, stretching, or cooking

• Tweak your nutrition to support mood (hello, magnesium and B vitamins)

• Be extra kind to yourself—PMS is real, and so is your need for rest

The Secret to Long-Term Wellness? Working With Your Body

The beauty of cycle syncing is that it brings you into a more compassionate relationship with yourself. It removes the pressure to be "on" all the time, and reminds you that your body knows what it’s doing.

You don’t need to follow it perfectly. You don’t need to micromanage your calendar. Even just knowing what phase you’re in can help you make kinder, more intuitive choices—like cancelling that workout you dread or saying yes to a spontaneous dinner when you’re feeling your best.

Tools That Help

• Cycle tracking app: Try Clue, Flo, or Moody Month to keep tabs on your phases.

• Journal prompts: Reflect on how you feel each week and what you need more (or less) of.

• Wellness supplements: Consider magnesium or B6 for PMS support (always speak to a healthcare pro first). I’m currently loving the blend for Rheal Superfoods!

• Noise-cancelling headphones: For tuning out the world when you’re in your introvert era (we love the Jabra Elite 5!).

Final Thoughts

At its core, cycle syncing is about permission. Permission to ebb and flow. To work hard and rest deeply. To know that you’re not inconsistent—you’re cyclical. And there’s so much power in that.

So if you’re looking for a gentle way to level up your wellness in 2025, this might just be the one.