Perimenopause Tracker

It opens by telling you not to print all of it. The second page names four pages to start with, and the last page is an index so you can find one fast.

The symptom list runs to 36 entries, not just hot flushes, with a frequency mark against each. The month-at-a-glance page lets you write your own symptoms down the left and score each day 1 to 3, so a pattern you cannot feel day to day becomes obvious across a month.

Then the dedicated logs: a 14-day daily check-in, a 12-month cycle and bleed log, 31 days of hot flushes and night sweats counted separately for daytime and night, 14 nights of sleep, 14 days of mood and anxiety, 14 days of brain fog with room for the specific example, aches recorded across 8 body zones, four weeks of movement and strength work, and 31 days of HRT, medication and supplements.

A trigger page lists 32 things to check for in the 24 hours before a bad day. A labs page holds the 14 tests that come up most often plus three blank rows, with a column for the reference range printed on your own report, because laboratories differ.

Three pages are built around appointments: the questions you most want dealt with, what was actually said afterwards, and what has genuinely helped you over time.

US Letter and A4 are both in the download, with more than 2,000 fill-in fields and tick boxes, so you can work on screen or print the pages you need.

A planning and tracking tool, not medical advice and not a diagnosis. Bring it to your clinician rather than using it instead of one.