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How to track your menstrual cycle
Last updated: August 2026 · Reading time: 5 minutes
Summary
Tracking your menstrual cycle is one of the simplest yet most powerful ways to understand your body. This article explains how to start cycle tracking - from noting your period dates and daily moods to identifying recurring symptoms and patterns. You will learn how to calculate your cycle length, recognise phases like the follicular and luteal phases, and use tools such as apps, journals, or basal body temperature charts to gain deeper insight.
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🌿 Key takeaways
How to track your menstrual cycle: what to know
- Start today - you do not need to wait for the beginning of a new cycle; the first day of a period is day one of a new cycle
- Track daily: mood, energy, sleep, skin, and any PMS or PMDD symptoms, using a 1–5 scale to capture severity
- After two cycles, you can calculate your cycle length and identify symptom patterns tied to specific phases
- This data is also the most important thing you can bring to a GP appointment for a PMS or PMDD diagnosis
- Tools include apps, physical diaries, calendars, or basal body temperature charts - use whatever you will actually keep up with
Why track your cycle?
Your cycle holds a remarkable amount of information about how your body is functioning - and how you might feel in the future. In its most basic form, tracking involves making a note of specific dates and events. In its most useful form, it becomes a window into your own patterns that allows you to prepare, plan, and advocate for yourself.
At a minimum, tracking gives you:
- The days you have your period
- A record of your behaviours, thoughts, and feelings across the cycle
And as you get more detailed, you can also note:
- The nature of vaginal discharge
- Basal body temperature (if using this as a method of natural contraception or wanting to know your ovulation date)
🌿 For PMS and PMDD diagnosis: Two cycles of tracked symptoms is the single most useful piece of evidence you can bring to a GP appointment. It demonstrates the cyclical timing pattern that is essential for a clinical diagnosis. Download The Evelyn Premenstrual Health Tracker - free and printable.
Cycle basics
Before you start tracking, it helps to understand what you are tracking.
- The menstrual cycle is the series of changes the body goes through in preparation for possible pregnancy. The average cycle is around 28 days, though cycles of 21 to 35 days are all considered normal
- A new cycle begins on the first day of a period
- The ovarian cycle has two halves separated by ovulation: the follicular phase (day 1 of period until ovulation) and the luteal phase (ovulation until the next period)
- PMS and PMDD symptoms occur in the luteal phase - the two weeks before your period - and typically resolve within a few days of bleeding beginning
🧠 In simple terms: Think of your cycle in two halves. The first half (follicular phase) tends to feel more energetic and positive - oestrogen is rising. The second half (luteal phase) is when PMS and PMDD symptoms occur - oestrogen and progesterone fall, and the body is preparing for menstruation.
How to track your cycle
You do not need to wait for the start of a new cycle to begin. Start today. Use a pen and paper, a phone note, a dedicated section of a diary, or a tracking app - whatever you will keep up with consistently.
Step 1: Record daily
Each day, write down the date and how you feel across these categories:
- Mood
- Energy levels
- How you slept the night before
- Skin quality
- Any life events that may alter how you feel (work stress, relationship changes, etc)
Step 2: Use a severity scale
Score each category on a scale of 1 to 5, where 1 is low or difficult and 5 is great or high. You can write in prose instead - but a numerical scale makes it much easier to spot patterns and compare how you felt across different days and cycles.
Step 3: Note specific PMS and PMDD symptoms
If you know which PMS or PMDD symptoms you experience, record them on the days you feel them. For example: bloating, irritability, low confidence, breast tenderness, mood swings, changes in libido, brain fog, anxiety, or cramps.
Step 4: Note your period
Record every day of your period, including flow intensity if you find that useful. Periods typically last between three and seven days. This allows you to calculate how many days you usually bleed for.
Step 5: After two cycles, look for patterns
Once you have two or more cycles tracked, you can work out:
- Cycle length: count from day 1 of one period to day 1 of the next
- Period length: count the number of days you bleed
- Symptom patterns: do mood-based symptoms arrive just after ovulation and physical symptoms closer to your period? Do some symptoms appear every cycle and others only occasionally? Write down the patterns you notice
How to use this information
Once you know your patterns, you can start to plan around them. If you know that low mood, social withdrawal, and low self-esteem are typical for you around day 25, you can avoid scheduling big social events then. If bloating is predictable around day 31, you know to choose comfort over restriction. If your concentration dips around day 19 and a performance review is coming up, you can ask for it to be moved a week or two earlier.
🧪 Bigger picture: Leaning into your cycle rather than fighting against it is one of the most powerful shifts you can make. Understanding which phase you are in helps you play to your strengths - capitalising on follicular phase energy for demanding tasks and allowing space for rest in the luteal phase, rather than pushing through and burning out.
Tools for tracking
The Evelyn Premenstrual Health Tracker
A free, printable daily symptom log designed specifically for PMS and PMDD tracking - formatted to take directly to a GP appointment. Download it free here.
Menstrual tracking apps
Several smartphone apps allow you to track your cycle digitally. These often include period predictions, symptom logging, fertility tracking, and data analysis. Popular options include Clue, Flo, and Natural Cycles. Choose one that allows daily symptom entry rather than just period start dates.
Physical diary or calendar
A physical calendar or a dedicated section of a diary works well for people who prefer pen and paper. Mark period start and end dates, score daily symptoms, and add any notes about significant events or feelings. Some people find the act of handwriting more reflective and consistent.
Basal body temperature (BBT) charting
Tracking basal body temperature (taken first thing in the morning before getting out of bed) can help identify ovulation. BBT typically rises slightly after ovulation, marking the start of the luteal phase. Specialised thermometers and charts support this method. It is most useful for people who want to understand their ovulation timing or are using natural fertility awareness methods.
Disclaimer: This content is for informational purposes only and is not intended as medical advice. Always speak to a qualified healthcare professional about any health concerns.
