Stop guessing your symptoms. Start seeing the pattern.
Hot flashes one week, brain fog and broken sleep the next — and by your appointment it's all a blur. This tracker turns daily notes into clear trends, and into one summary your doctor will actually understand.
✓ Works in Google Sheets & Excel · ✓ Printable PDF included · ✓ One-time price, no subscription · ✓ Private to you
Perimenopause is confusing enough. Tracking it shouldn't be.
Symptoms come and go, overlap, and fade from memory by the time you're in the doctor's office — especially frustrating when your bloods come back normal but the symptoms are still very real. Without a record it's hard to spot triggers — or to be taken seriously. This does the remembering for you.
See the trend, not the noise
A colour-coded heatmap and auto-averages turn weeks of ups and downs into a pattern — not just how today happened to go.
Walk in prepared
The auto Doctor Visit Summary pulls your top symptoms, current HRT and questions onto one page.
Private & yours
Your data lives in your own copy — on your laptop, tablet or phone. No account, no login, no subscription. Nothing is shared.
Everything you need in one tidy workbook
Built to be genuinely useful from day one — no setup, no formulas to write.
Daily Log + heatmap
Rate 20 perimenopause/menopause symptoms 0–5 (hot flashes, night sweats, sleep, mood, brain fog, joint pain & more). Cells colour themselves so good and hard days jump out.
Auto Dashboard
Your average severity, most bothersome symptoms and trigger counts — calculated automatically, with a chart.
HRT & Supplement Log
Track type, dose, schedule, side effects and benefits over time, so changes are easy to review.
Doctor Visit Summary
The star feature: a one-page summary that fills itself in from your log. Print it or show it on your phone.
Your month, at a glance
Every day you log becomes a coloured square. Patterns and triggers stop hiding.
An auto Doctor Visit Summary
Your GP or specialist has minutes, not hours. This pulls your most bothersome symptoms, how often they hit, your current HRT dose and the questions you meant to ask — onto a single, clear page for your next appointment. No scrambling to remember.
Up and running in 2 minutes
Open your copy
Use it in Excel, or in Google Sheets choose File → Make a copy. A “Start Here” tab walks you through it.
Log a few seconds a day
Rate how you feel 0–5 and note HRT or triggers. That's it.
See patterns & print
The dashboard and Doctor Visit Summary update themselves. Print the PDF if you prefer paper.
Get the Perimenopause & Menopause Tracker
Google Sheets + Excel + printable PDF (A4 & US Letter). Instant download.
- ✓ Daily Log with a colour-coded symptom heatmap
- ✓ Auto dashboard: averages, worst symptoms, triggers + chart
- ✓ HRT & supplement log with side effects & benefits
- ✓ Auto Doctor Visit Summary you can print
- ✓ Printable PDF edition (A4 + US Letter)
- ✓ Free future updates
Instant download · Works on desktop, tablet & phone
What an early buyer said
“One of the best perimenopause tracking app. Convenient and very easy to use. It helps tracking the changes... Thank you for making it affordable.”
— Verified Gumroad buyer, ★★★★★ · June 2026
Questions, answered
Do I need Excel? I use Google Sheets.
Both work. In Google Sheets, just choose File → Make a copy and it's yours. In Excel, open the .xlsx file directly.
Do I need to be having periods for this to work?
No. “Period Flow” is just one optional column — you can leave it blank. The other 20 symptoms, the dashboard and the Doctor Visit Summary all work the same whether your periods are irregular, have stopped, or you've had a hysterectomy.
Will it work on my phone?
Yes — open your copy in the Google Sheets or Excel app and log on the go. The printable PDF is great for paper lovers too.
Is my information private?
Completely. Everything stays in your own copy of the file. Nothing is uploaded or shared.
Is this a subscription?
No. It's a single $17 payment — you own the file forever. No account, no login, no recurring charge.
Is this medical advice?
No. It's a personal tracking journal that helps you record and understand your own symptoms. It supports — but never replaces — your healthcare provider.
What do I get right after buying?
An instant download with the spreadsheet plus printable PDFs (A4 and US Letter), and a Start Here guide.
Can I see or fix the automatic calculations?
Yes. Every number in the Auto Dashboard and Doctor Visit Summary is a normal spreadsheet formula, not a locked calculation — click any cell to see exactly how it's worked out, or edit it yourself if something ever looks off.
Feel prepared at your next appointment
Start today and you'll have weeks of clear, organized history by the time you need it.