Migraine Tracker

Four pages for turning "I get a lot of headaches" into something specific enough to act on. The monthly overview is a calendar where you mark each migraine day and shade it by severity - mild 1 to 3, moderate 4 to 6, severe 7 to 8, very severe 9 to 10 - with a count for the month. Clustering shows up at a glance. The daily log gives one row per migraine: date, start time, end time, severity out of 10, symptoms, likely triggers, and what you took or did for relief. The trigger finder covers the 24 hours beforehand, with 23 named suspects in three groups and a blank line for your own. Food and drink: caffeine, alcohol and red wine, chocolate, aged cheese, processed and cured meats, MSG and additives, a skipped meal, dehydration. Body and sleep: too little sleep, oversleeping, hormonal and cycle changes, physical exertion, neck and jaw tension, eye strain and screens, illness or fever, a medication change. Environment and mind: stress and anxiety, bright or flickering light, loud noise, strong smells, weather and pressure changes, travel, screen time. Tick what was present, and over a couple of months the repeat offenders stop being deniable. The medication and doctor-prep page logs date, medication, dose, time taken, and how much it helped on a 0 to 10 scale - which is the question a clinician asks and almost nobody has written down. Five pages including the cover, 183 fill-in fields, US Letter and A4 both included. A tracking tool, not medical advice. A sudden, severe, or unusual headache needs a doctor now, not a log entry.