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ADHD Worse Before Period Notes

A plain note sheet for focus, task, mood, sleep, and cycle timing when ADHD feels worse before a period.

Already have ADHD? Wonder about ADHD? Focus may feel harder before your period.

Focus may feel worse. Starting tasks may feel harder. Small tasks may take more time.

This sheet helps you write down what happened and when. It does not name the cause. It does not tell you that you have ADHD. It does not tell you that you have PMS, PMDD, or PME.

Start note

Fill this out when focus starts to feel harder.

Question Your note Date Cycle day, if known Days before period, if known Period due date, if known Main focus issue starting / staying with task / memory / time / noise Sleep last night good / broken / short / not sure Mood today steady / low / tense / angry / tearful Body symptoms cramps / headache / bloating / breast pain / none What changed today? work / school / care / chores / plans / none Main question

Short notes work. "Lost track after each meeting" is enough.

Daily focus log

Use one row per day until bleeding starts.

0 = usual. 1 = harder. 2 = changed my day. 3 = very hard.

Date Cycle day Days before period Focus 0 to 3 Task start Task finish Memory Sleep Mood Daily impact : : : okay / hard okay / hard okay / hard good / broken / short steady / low / tense / angry

NIMH says ADHD can include ongoing inattention. ACOG lists problems concentrating as a possible PMS symptom. OWH lists trouble thinking or focusing as a possible PMDD symptom. Your notes can show timing, not the cause.

What made the day harder?

Check what fits.

Too many task switches. Too much noise. Long meeting or class. Hard deadline. Poor sleep. Pain or cramps. Headache. Low mood. Anxiety or tension. Anger or irritability. Care tasks piled up. Bleeding started soon after.

Do not force a label. A plain list can help more than a guess.

Pattern check

Use this after your period starts, or after the week ends.

Question Your note How many days before bleeding did focus change? Did focus change when bleeding started? Did sleep change first? Did mood change on the same days? Did pain or body symptoms show up too? Did this happen in another cycle? Did it also happen far from period timing? What do I want to ask?

"Not sure" is a useful answer. It tells you what to watch next time.

Visit questions

Pick only the questions that fit.

Could my cycle timing matter here? What else can look like poor focus? Should I track this for another cycle? What notes should I bring to a short visit? Should I bring a one page summary instead of full notes? What private details can I leave out? What symptoms mean I should call sooner?

Do not use this sheet to change medicine, supplements, or treatment. Bring medicine questions to your prescriber.

Short share note

Copy this if you choose to share a small summary.

text I am tracking focus changes before my period.

Dates tracked:

Period due date:

Bleeding started:

Hardest focus day:

Main issue:

Sleep pattern:

Mood or body symptoms:

Daily impact:

Main question:

Sharing is optional. You can keep the full notes private.

Privacy note

Focus notes can include period dates, mental health, work, school, and care details.

Keep only what helps your goal. Share only what you choose. A short summary may be enough.

Use the cycle focus visit summary if you want a shorter handoff. Use the focus mood cycle data privacy checklist before you export or share more.