Benefits of tracking periods in a journal

• Personalisation: Tailor your journal to your unique preferences and needs.
• Privacy: No need to worry about app data or digital footprints.
• Mindfulness: Writing by hand encourages you to slow down and connect with your body.

By consistently tracking your periods in a journal, you’ll gain a deeper understanding of your menstrual cycle and how it affects your daily life. This knowledge can empower you to take charge of your health and well-being.

1. Choose your journal

Pick a notebook that fits your personal style and needs. It could be a plain notebook, a bullet journal, or a pre-designed menstrual cycle tracker. The key is to choose something that inspires you to use it regularly.

• Tip: A journal with a durable cover and good-quality paper will stand up to frequent use and any creative embellishments you might add.

2. Set up your layout

Create a layout that works for you. You can go minimalistic or design something detailed and decorative. Common layouts include:

• Monthly calendar: Draw a calendar grid and mark the days of your period.
• Cycle overview: Create a single-page spread for the entire cycle, noting important dates like the start and end of your period, ovulation, and PMS symptoms.
• Daily logs: Dedicate a small space each day to jot down symptoms, mood, and energy levels.

3. Track key information

Record details about your cycle and how you feel. Over time, this information can help you identify patterns and better understand your health.

• Start and end dates: Note the first and last day of your period.
• Flow intensity: Use a scale or color code to track whether your flow is light, medium, or heavy.
• Symptoms: Document physical and emotional symptoms such as cramps, bloating, headaches, mood swings, acne or fatigue.
• Mood and energy levels: Keep tabs on how you’re feeling emotionally and physically each day.
• Other notes: Record anything else that might be relevant, such as changes in appetite, libido, or sleep quality.

4. Add visual elements

Visual cues can make your journal more engaging and help you quickly spot trends.

• Use colours to represent different aspects of your cycle (e.g., red for period days, blue for ovulation).
• Incorporate symbols for common symptoms or emotions (e.g., a cloud for fatigue, a sun for high energy).
• Include charts or graphs to track changes over time, such as mood swings or symptom severity.

5. Reflect regularly

Set aside time to review your journal entries. Look for patterns or irregularities in your cycle, symptoms, or mood. This can provide valuable insights into your health and help you prepare for upcoming cycles.

6. Use it as a self-care tool

Beyond tracking, your journal can double as a self-care resource. Add:

• Affirmations: Write positive affirmations to support your mental well-being.
• Self-care ideas: Jot down activities that help you feel better during different phases of your cycle, such as yoga, warm baths, or favorite comfort foods.
• Creative expressions: Include doodles, stickers, or quotes to make your journal a joy to revisit.

7. Keep your journal secure

If privacy is a concern, store your journal in a safe place. You can also use coded language or symbols if you’d prefer to keep certain details private.

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