When you think about the menstrual cycle, what’s the first thing that comes to mind? Your period? Fertility? PMS?

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I doubt that creativity would be something you’d automatically think of, but this is exactly what I want to talk about. The idea that the menstrual cycle is a reflection of the creative process, and by becoming more attuned to it, you can not only enhance your creativity but also your productivity and well-being.

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Like many, I didn’t give much thought to my menstrual cycle — it was just an inconvenient part of life. But that changed in 2016 when I attended a workshop by Claire Baker called Adore Your Cycle. At 37, I finally learned that my hormones and cycle directly affected my day-to-day life and, even more surprisingly, that there was a pattern to it! During the workshop, I was introduced to a practice called Menstrual Cycle Awareness (coined by The Red School), which simply means paying attention to where you are in your cycle each day, noticing how you feel, and adjusting your self-care to meet your changing needs.

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Menstrual Cycle Awareness taps into this rhythm. It acknowledges that your hormonal fluctuations each month profoundly affect your physical, emotional, psychological and spiritual experience.

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Most of us know about the circadian rhythm, our daily wake-sleep cycle controlled by certain hormones in the body. Those who menstruate also have an infradian rhythm (aka the menstrual cycle) which is controlled by the hormones oestrogen and progesterone. Menstrual Cycle Awareness taps into this rhythm. It acknowledges that your hormonal fluctuations each month profoundly affect your physical, emotional, psychological and spiritual experience.

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Do you ever notice how some days you’re full of confidence and energy, or deeply in your creative flow, while other days you’re tired, moody, or irritable for no clear reason? It may seem random, but when you start paying attention, you’ll often find a cyclical pattern at play.

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Before we dive deeper, let’s quickly revisit some biology basics. First, a common misconception — your period is not the entire menstrual cycle; it’s just one phase of it. The menstrual cycle lasts around 29 days on average and a healthy cycle can range from 25 to 35 days (with some experiencing even shorter or longer cycles). It is divided into four main phases: menstruation (your period), preovulatory, ovulatory/post-ovulatory, and premenstrual. The chart below may (or may not) be vaguely familiar to you.

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This graph highlights your two main hormones — oestrogen and progesterone. It starts with your period when both hormones are low. During the follicular phase, oestrogen slowly rises and peaks, triggering ovulation (the release of an egg). After ovulation, oestrogen dips a bit, and progesterone takes the lead through the luteal phase to prepare the womb for a potential fertilised egg. If there is no baby on the way, both hormones drop off, bringing you back to your period and the start of a new cycle.

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So how does this even relate to creativity?

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In Menstrual Cycle Awareness, the phases of the cycle are compared to the seasons — winter, spring, summer, and autumn (as shown in the graph above). This universal analogy helps us understand the energy and characteristics of each phase. Of course everyone experiences these phases differently, which is why tracking your cycle is such a powerful practice. It taps into your unique embodied wisdom. However, certain common traits tend to emerge during each phase that resonate with many who menstruate.

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Menstruation (Inner Winter)

In nature, winter is a time of hibernation and rest, and similarly, during your period, you might feel more tired, withdrawn, or less sociable. While society often values constant productivity, there’s a unique power in this phase. By giving yourself rest, stillness, more space or time alone, you may discover a unique capacity to tap into your deep intuitive clarity and inner truths. This is your superpower.

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This need for rest mirrors the creative process, where quiet space nurtures ideas. I think most of us know too well the consequences of not resting — the resulting burnout and creative blocks. But your cycle naturally builds in this time for rejuvenation. How amazing is it that we can tap into this simply by following our body’s innate wisdom! On the other hand, if you find the idea of not doing anything challenging, you could use this time to simply listen to music and allow this to inspire you, to dream up new ideas unhindered by practicalities or to-do lists. Or perhaps it’s the perfect time to take a complete break from that track or album you’ve been working on - giving yourself permission to come back to it in the preovulatory phase with fresh ears and a fresh perspective.

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Preovulatory (Inner Spring)

Spring symbolises new beginnings and possibilities. As nature awakens with blooming flowers, more sunshine, and animals venturing out, your energy follows suit. With oestrogen rising, you might notice enhanced brain power, motivation, and inspiration. It’s the perfect time to try new things, explore creative possibilities or restart that gym habit you’ve been putting off. Maybe it’s even time to finally sign up for that dance class you’ve had your eye on!

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For me, this phase sparked my music production journey. After years of thinking about it, the playful curiosity and possibility of this phase finally pushed me to open Garageband for the first time (that experiment is still up on my SoundCloud today)! But remember, early ideas, like fresh blossoms, can be delicate. Protect them until you’re ready to share them with the world.

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Are there any new music ideas you could finally take action on? Perhaps it’s a concept or riff for a new track that has been in the back of your mind for ages. Or a work in progress you’re ready to resume after taking an intentional break in the previous phase of your cycle. Maybe it’s a new instrument or plugin you’ve been wanting to experiment with to discover new musical ideas. This phase is the perfect time for these playful explorations — just remember to have fun with it!

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Ovulatory (Inner Summer)

Ah, summer. Who doesn’t love the heightened, giddy energy of this season? Many feel their best during the preovulatory and ovulatory phases when energy peaks, and it’s all about getting things done. In a society that values productivity, this phase is easy to celebrate. The oestrogen surge boosts verbal and social skills, making you feel confident and energised — like a superhero, with the ability to be and do everything for everyone.

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This boosted confidence and energy makes it great for stepping into the spotlight — whether performing on stage, launching an album, or sharing your creative work with your network. This is also probably the best time to get on social media for those Instagram lives or reels, to get on top of your marketing plan for releases and just take action on anything you’ve been putting off. Physically, you’re also at your strongest making it an ideal time for working out and staying on top of your health goals. However, with all this energy, it can be easy to overextend and risk burnout in the following weeks. Stay mindful of overcommitting to future projects or plans.

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Premenstrual (Inner Autumn)

Finally we reach the dreaded premenstrual phase. It is important to note that for those who experience PMDD (premenstrual dysphoric disorder) this can be a very challenging phase. If this is you, please go easy on yourself - prioritise self-care, all the good lifestyle and nutrition habits and don’t be afraid to ask for help and support.

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For the rest of us, let’s shift the narrative — this phase doesn’t have to be all about PMS. Just like autumn, this phase holds its own beauty. While we might miss summer’s energy, autumn brings vibrant leaves and cosy moments with hot chocolate. As progesterone rises, your energy turns inward, sharpening your discernment and attention to detail. It’s the perfect time to refine projects or declutter your workspace. 

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This could look like organising all those kick samples you have lying around, refining your production workflow, saving out reusable samples or settings for plugins or creating a bit of order in your DAW. I like to use this time for mixing down tracks and making any tweaks to automations and effects.

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Personally, inner autumn is my favourite phase. The cosy calm of progesterone makes me feel like my best self. I tend to experience heightened creativity, especially in writing. Most of my blogs and articles are created during this phase. Inner autumn can sometimes stir up suppressed truths. I use this as a channel for creative expression, but for others, it might lead to some fiery truth-telling. Whether it’s your inner or outer critic that comes calling, setting healthy boundaries is essential. Journaling and songwriting can help process these feelings — better on paper than directed at your unsuspecting partner!

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I hope I’ve painted a clear picture of how your menstrual cycle can enhance your creativity, work, health, and well-being. It empowers you to harness your superpowers and prepares you for those more vulnerable days when self-care is essential. Menstrual Cycle Awareness is a mindful, compassionate practice that encourages you to tune in, embrace your feelings, and accept yourself as you are.

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Whilst I’ve highlighted some common themes and characteristics that many experience through their cycle, it is important to note that your lived experience trumps all. Learning to listen to your body and cyclical patterns is what’s most important here.

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Finally, although syncing your life with your menstrual rhythm may not align with societal expectations (yet!), even having 1% more self-compassion and awareness can make a difference to you, your music production practice and those around you.

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Karen is a music producer / pianist, alumnus of CDR’s production programme Process (March 2024), and certified menstrual cycle and hormone health coach. As a coach, Karen’s on a mission to help those who menstruate reconnect with their cycles, heal holistically, and reclaim their vibrant health and vitality. She is available for one-to-one coaching, group workshops and speaking events. Follow Karen on Instagram at @flowradiance and @divaliciousmusic. 

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