Ovulatory Phase
(Days 13–17)
What’s happening: Estrogen peaks, ovulation occurs.
How you might feel: Social, confident, expressive, mentally sharp.
Support yourself with: Networking, collaboration, public speaking, high-intensity workouts.
Luteal Phase
(Days 18–28)
What’s happening: Progesterone rises, then falls if no pregnancy occurs.
How you might feel: Slower, more sensitive, less tolerant of stress. PMS may show up here.
Support yourself with: Slowing down, prioritising rest, reducing stimulation, gentle exercise.
Follicular Phase
(Days 6–12)
What’s happening: Estrogen begins to rise. Your brain and body start to reset.
How you might feel: Clear-headed, energised, motivated, more optimistic.
Support yourself with: Planning, goal setting, strength training, creative thinking.
Menstrual Phase
(Days 1–5)
What’s happening: Your period begins. Hormone levels are at their lowest.
How you might feel: Tired, inward, low energy, craving rest or quiet.
Support yourself with: Gentle movement, warmth, sleep, and reflection.
Hormone Rhythms & Energy
The Science of Cycle-Synced
Habit Building
Most habit systems ignore the hormonal shifts that shape a woman’s life. We don’t. Una adapts to your rhythm - because that’s what the science (and real life) calls for.
Hormone Rhythms & Energy
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Explain phases of the cycle (e.g. follicular, ovulatory, luteal, menstrual) in simple terms.
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Show how energy, mood, and stress typically change.
Psychology of Habit Formation
+ Physiology of Hormonal Cycles
Rigid, one-size-fits-all habits ignore the reality of a woman’s biology - which naturally shifts week to week. By combining cycle syncing with the proven science of atomic habits, Una creates small, sustainable actions that align with your hormonal rhythms. This means you’re not forcing consistency - you’re creating it through alignment. The result? Habits that actually stick, because they work with your energy instead of resisting it.
Benefits of Syncing
Healthy Habits to Cycle
Syncing your habits with your cycle supports your body’s natural rhythms - leading to better energy use, deeper rest, and less overwhelm. It’s a smarter way to boost productivity, support recovery, and build long-term health that lasts.
How Una Leverages This Science
Una uses your cycle phase to personalise your daily habit — so what you’re asked to do matches how your body feels. That might mean aiming for 8,000 steps during your high-energy follicular phase, and just 3,000 during your period. Every action is grounded in science, tailored to your rhythm, and designed to be doable. Your data is private, securely stored, and never shared - because personalisation should never come at the cost of privacy.
