A menstrual cycle tracking tool for noticing patterns, responding earlier and staying safe.
This is a free, community-informed PMDD tracking tool designed for people whose symptoms escalate in the luteal phase. Please download/print and use as many times as you need.
It's not about perfect tracking. It's about early signals, safety and clarity for yourself and for clinicians.
This is version 1. It's intentionally simple and will evolve with feedback, evidence and care.
What this tracker is:
A low-effort printable PDF you can use digitally or on paper
Built specifically for luteal phase support
Designed to reduce overwhelm during PMDD flare-ups
Structured to help identify patterns across cycles
Includes a clinician-ready cycle summary page
Created using community feedback, clinical reasoning and lived experience of Premenstrual Dysphoric Disorder (PMDD)
What this tracker is not:
Not a diagnostic tool
Not a replacement for medical or mental health care
Not an app, subscription or productivity system
