Perimenopause has 34 possible symptoms — and they don't announce themselves. Hot flashes one week, brain fog and broken sleep the next, and by the time you see your doctor it's all a blur. This tracker fixes that. Log how you feel each day, and it turns months of messy symptoms into clear patterns — and into one clean summary your doctor will actually understand. Works in Google Sheets AND Microsoft Excel. Includes printable PDF versions (A4 + US Letter) too. What's inside Daily Log — rate 20 perimenopause/menopause symptoms 0–5 (hot flashes, night sweats, sleep, fatigue, brain fog, mood, anxiety, joint pain, libido + more) with a colour-coded heatmap so good and hard days jump out. Auto Dashboard — average severity, most bothersome symptoms and trigger counts, updated automatically, plus a chart. Nothing to set up. HRT & Supplement Log — type, dose, schedule, side effects and benefits over time. ⭐ Doctor Visit Summary — auto-fills your top symptoms, current HRT and questions to ask, on one page you can print or show on your phone. Printable PDF edition (A4 + US Letter) for pen-and-paper lovers. Why it helps See whether hot flashes are worsening, improving, or staying the same — week by week, not from memory. Connect brain fog, broken sleep, and HRT changes in one view so you can spot what's driving what. Walk into your GP appointment with actual data — especially useful when you're told "your bloods are normal." Private and yours — your data stays in your own copy, on any device. Every average, chart and Doctor Visit Summary field is a plain spreadsheet formula, not a locked calculation — open the cell to see exactly how it's worked out, or edit it yourself if something looks off. How to use Open the .xlsx in Excel, or in Google Sheets choose File → Make a copy. A Start Here tab walks you through it in 2 minutes. This is a personal tracking journal, not medical advice. It supports — but does not replace — your healthcare provider. Free companion guide: if you want a plain checklist of exactly what to bring to your next appointment, we wrote up what to track before a perimenopause doctor visit — free to read, no signup.