Track timing
Note when symptoms happen: before bleeding, during bleeding, after bleeding, around ovulation, or all month.
Track severity and impact
Use simple words or a 0–10 scale. Also write what the pain stops you doing.
Track related symptoms
Include bleeding, clots, fatigue, bowel symptoms, bladder symptoms, nausea, back or leg pain, pain with sex if relevant, and mood changes.
Track what helps
Write down what you tried and whether it helped: heat, rest, pain relief, movement, food changes or other support.