Free cycle tool

Printable Period Symptom Tracker

A grid built for the sentence "it is worse in the week before". Choose your rows, choose your month, and print one page you can tick every evening — no account, no app, no reminder notification at nine o'clock.

Runs entirely in your browser. No account, no email, and nothing you type is sent anywhere.

Build the sheet
Month
Rows on the sheet

Six to start with. Rename anything, drop what does not apply, add your own up to eight. One row can carry the four-level key — press the little ramp to move it.

Leave a row blank and it prints as an empty ruled line, so you can name it by hand halfway through the month when something new turns up.

On the paper

Nothing on this sheet is worked out for you. It is a grid and a pen, and every mark on it is yours. That is the whole design: a page that calculates something is asking you to believe it, and a page that only records is asking you to look. The looking happens later, when three or four months of these sit next to each other and the ticks either cluster somewhere or they do not.

One month is not a pattern. The average cycle is around 28 days, but NICHD is plain that it varies between women and from one month to the next — so symptoms landing on the 8th one month and the 14th the next is the ordinary case, not a finding. In adolescents ACOG puts 90% of cycles between 21 and 45 days. Read a run of sheets, never a single one.

This is not medical advice, and no chart can say what is wrong. What it can do is make an appointment specific: ACOG treats the menstrual cycle as a vital sign in adolescents precisely because its pattern carries information, and the NHS says to speak to a GP if your periods are irregular or your usual pattern changes. Three months of dated ticks is a better answer to "how long has this been going on?" than anybody's memory.

How this is worked out

  1. The sheet is drawn at true paper size — 210 × 297 mm for A4, 8.5 × 11 in for US Letter — with its own margin built in, so what is on the screen is the file that comes out of the printer.
  2. Every row is a symptom you name and every column is a day of the chosen month, so one page holds a whole cycle's worth of ticks. The flow row keeps a four-level key that runs from an open box to a filled one, which is the part that still reads after a black-and-white printer has had it.
  3. Nothing on this sheet is worked out for you. It records; the reading happens afterwards, when three or four months of sheets sit next to each other and a pattern is either there or it is not.
Questions

The short answers

Start with the ones that actually affect your day: pain and where it is, bleeding and how heavy, mood, sleep and energy. Those five will tell you more over three months than a page of twenty rows you stop filling in by the tenth. The default rows here are cramps, headache, mood, flow, sleep and energy, and every one of them can be renamed or removed.
Press "Print or save as PDF" and choose "Save as PDF" as the destination in your browser's print dialog. Set margins to None and turn on background graphics if the flow key comes out blank. There is no email step and no download wall — the file is made by your own browser and never leaves it.
It gives the appointment something to work with. ACOG treats the menstrual cycle as a vital sign in adolescents precisely because its pattern carries clinical information, and a clinician can do more with three months of dated entries than with "it has been bad lately". The NHS says to speak to a GP if your periods are irregular or your usual pattern changes; a filled-in sheet is what turns that into a conversation with evidence in it.
Yes — rename any row, drop the ones that do not apply and add up to eight in total. Leave a row blank and it prints empty with a ruled line, so you can name it by hand halfway through the month when something new turns up.
It is the sheet people usually mean by that, without the label. No chart can tell you whether what you have is ordinary or worth treating — that is a clinician's call, and this one is not making it. What a chart does is the part that cannot be done from memory: the International Society for Premenstrual Disorders recommends confirming a diagnosis only after reviewing data recorded across two consecutive cycles, because looking back and remembering has limited value. Two months of ticks is exactly that record.
Because paper cannot be synced, breached or subpoenaed, and it asks you to trust nobody. A sheet on the fridge also gets filled in, which is more than can be said for most tracking apps after week three. If you would rather have it on a phone, Athena keeps the same record on the device with no account — but a printed page is the version nobody else can reach.

Where this comes from

  1. NHS (2025). Periods. https://www.nhs.uk/conditions/periods/
  2. NHS (2025). Irregular periods. https://www.nhs.uk/symptoms/irregular-periods/
  3. American College of Obstetricians and Gynecologists (2015). Menstruation in Girls and Adolescents: Using the Menstrual Cycle as a Vital Sign. https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2015/12/menstruation-in-girls-and-adolescents-using-the-menstrual-cycle-as-a-vital-sign
  4. Revista Brasileira de Ginecologia e Obstetricia (PubMed Central) (2017). Premenstrual Syndrome Diagnosis: A Comparative Study between the Daily Record of Severity of Problems and the Premenstrual Symptoms Screening Tool. https://pmc.ncbi.nlm.nih.gov/articles/PMC10467366/
  5. Eunice Kennedy Shriver National Institute of Child Health and Human Development (NIH) (2017). Menstruation: Condition Information. https://www.nichd.nih.gov/health/topics/menstruation/conditioninfo

Every link above was checked when this page was last updated. Athena is not affiliated with any of these organisations, and none of them has reviewed this page. Nothing here is medical advice.

Go deeper

The reading behind this page

Understanding your cycle · 8 min read

PMS: What the Evidence Says About the Symptoms, the Timing and the Relief

PMS is defined by when symptoms arrive, not by which ones. Here are ACOG's criteria, the overlap nobody prints, and why two cycles of dated entries beat any symptom list.

Read it Understanding your cycle · 7 min read

Period Pain: What Is Normal, What Is Not, and When to Ask Someone

More than half of women who menstruate have some pain for a day or two each month. Here is the shape ordinary pain takes, the shape worth an appointment, and the thresholds the NHS puts between them.

Read it Understanding your cycle · 8 min read

PMDD: An Honest Overview of Premenstrual Dysphoric Disorder

A recognised condition, the diagnostic criteria a clinician actually applies, prevalence figures that disagree with each other, and the NHS's emergency advice printed high rather than buried.

Read it
Next door

Printable Period Tracker

Build a paper tracker for any month or a whole year, then print it. Flow key, symptoms, an optional temperature row — and a gentler version for a first tracker.

Open it

Printable BBT Chart

Graph paper for a cycle: a temperature grid in °C or °F, a row for the coverline, and space for the notes that make a chart readable later.

Open it

Cycle Length Calculator

Log a few period start dates and read your own numbers: average, shortest, longest, and how much the whole thing moves.

Open it
The app this site is for

Athena keeps all of this on your phone.

The calculators here forget you the moment you close the tab. Athena is the same arithmetic living on your device — the moon ring, an honest calendar with ranges instead of false precision, and a database that never leaves the phone because there is no account and no server behind it.

In development for iPhone and Android. Not released yet — when it is, it will be on this site.

What Athena is