PMS tracker checklist

What to Log in a PMS Tracker

A consistent, small daily record is more useful than a detailed entry you only complete once. Choose categories that help you notice timing and prepare questions for a clinician.

Start with the basics

Period start and end dates
Flow level and spotting
Pain or cramps, with a simple severity scale
Mood and irritability
Energy and fatigue
Sleep quality and duration
Headache, bloating, appetite, or other symptoms relevant to you

Add context without assigning blame

Stress, travel, illness, training load, medication changes, and sleep may provide useful context. A pattern does not prove a cause. Keep the observation separate from the explanation.

Use the same scale

A three- or five-point scale is usually enough. Define what “mild,” “moderate,” and “severe” mean for you, then reuse that definition. Record “not logged” separately from “none.”

Review across several cycles

Look for timing: which symptoms appear, when they start, and when they resolve. Bring the dates to a qualified clinician if symptoms disrupt work, school, sleep, relationships, or safety.

Important: New severe pain, very heavy bleeding, fainting, pregnancy concerns, or thoughts of self-harm need prompt professional help. A wellness tracker cannot diagnose PMS, PMDD, or another condition.

HerPhase can store daily check-ins locally for general planning context. It is not medical advice, diagnosis, contraception, or a fertility tool.