Understanding your menstrual cycle is foundational for more than just reproductive health—it’s a key indicator of your overall well-being. In fact, the American College of Obstetricians and Gynecologists (ACOG) emphasized this in Menstruation in Girls and Adolescents: Using the Menstrual Cycle as a Vital Sign. They recommend that the menstrual cycle be viewed as a vital sign, much like heart rate, blood pressure, and temperature, because it offers valuable insight into a woman’s health far beyond fertility.
One of the very first steps I take with new clients is having them track their menstrual cycle. Tracking helps us spot irregularities and patterns that may point to hormonal imbalances or even chronic conditions that might otherwise go unnoticed. It also gives us a clear baseline to measure progress over time. Beyond that, it’s a way for you to get to know your body on a deeper level and start feeling more in tune with it. Think of it as receiving a monthly report card on your overall health.
In this guide, I’ll walk you through exactly how to track your cycle, what signs to look for, and why it matters.
Why Track Your Cycle?
Tracking your cycle is about so much more than just knowing when your period will show up. It’s a tool that helps you better understand your body, your hormones, and your overall health. Here’s what it can help you understand:
-
Your unique “normal.” No two cycles look the same. Tracking helps you learn what’s typical for you, so you can more easily notice when something feels off.
-
Fertile window and ovulation. Tracking gives clarity on when you ovulate and which days you’re most fertile—helpful whether you’re trying to conceive or avoiding pregnancy naturally.
-
Hormone shifts and their effects. Your hormones influence mood, energy, sleep, and cravings throughout the month. Tracking these shifts helps you prepare, plan, and give your body what it needs at each stage.
-
Cycle phase insights. Each phase (menstrual, follicular, ovulatory, luteal) affects your body differently. Knowing the length and patterns of your phases can help you sync activities—like scheduling rest, workouts, or demanding projects—to match your natural rhythm.
-
Symptom patterns. PMS, cramps, bloating, or migraines often follow predictable cycles. Seeing them on paper makes patterns clearer, which can guide lifestyle tweaks or signal when it’s time to explore further support.
-
Signs of hormone imbalance. Irregular bleeding, missed periods, or symptoms that feel extreme may point to underlying issues like thyroid concerns, PCOS, or nutrient deficiencies. Tracking creates a useful record for you and your practitioner.
-
Skin, digestion, and sleep changes. Many women notice shifts in acne, gut health, or rest quality depending on the phase of their cycle. Tracking makes these connections easier to spot and manage.
-
Stress and lifestyle impact. Travel, stress, illness, or changes in exercise can all affect your cycle. By recording these factors, you can see how outside influences show up in your menstrual health.
Whether your goal is to balance hormones, improve fertility, or simply understand your body better, cycle tracking is the first step.
Tools for Tracking Your Cycle
I often recommend paper charting as a starting point because it really helps you get familiar with your cycle. That said, many women prefer the convenience of a cycle tracking app. I like the Clue app, but there are plenty of options. The best approach is whichever method feels easiest for you to stick with consistently.
-
Paper charting → My free Cycle Tracking Chart is a simple printable tool that helps you track the basics including period days, menstrual flow, ovulation and temperature. There is also space to note any symptoms.
-
Cycle tracking apps → If you prefer digital, there are plenty of excellent apps that make tracking quick and convenient. Apps can log your period days, symptoms, moods, and even predict fertile windows. Just remember: apps make predictions based on averages, but your cycle is unique and dynamic, so your own notes and observations are always more valuable than the app’s forecast.
-
Basal body thermometer (BBT) → Whether you’re paper charting or using an app, you’ll need a BBT to track your temperature first thing in the morning. This is a key part of cycle tracking because it confirms if and when ovulation has happened. Not only does it show you when your fertile window has passed, but it also gives you insight into your hormones and can help explain some of the symptoms you experience throughout your cycle.
This is the BBT I use and it works great, but there are plenty of options on Amazon!
You don’t have to choose just one method. Many women enjoy the combination of using a paper chart for big-picture learning and an app for on-the-go logging.
What to Track in Your Cycle
You can make cycle tracking as simple or detailed as you like. Start with the basics:
-
Cycle length → Day one of your period is the first day of bleeding, and it marks the start of a new menstrual cycle. Any spotting that happens in the days before should be tracked as part of your current cycle (spotting doesn’t count as the first day of a new menstrual cycle).
-
Period details → Track your flow (light, medium, heavy), note the colour, and record any symptoms such as cramps or fatigue. These details can reveal patterns over time.
-
Cervical mucus → Track how the texture and appearance change throughout your cycle, for example, from dry, to creamy, to clear and stretchy around ovulation. These shifts offer valuable insight into your fertility and hormone health.
-
Basal body temperature (BBT) → Your BBT is your resting temperature, taken first thing in the morning before getting out of bed. Tracking it daily can help you spot the small rise in temperature that happens after ovulation. This confirms that ovulation has occurred and shows you when your fertile window has passed.
-
Symptoms & mood → Track things like headaches, bloating, breast tenderness, changes in energy, or shifts in mood. Over time, these notes can highlight patterns in your cycle and help you understand how your hormones affect the way you feel day to day.
Tips for Success
-
Be consistent. Aim to track daily, but don’t stress if you miss a day here and there. It’s the overall pattern that matters.
-
Give it time. It often takes a few months of tracking to start noticing patterns and to get used to taking your temperature each morning.
-
Bring in support. Share your charts with a cycle health practitioner for deeper insights and personalized guidance.
-
Use reminders. Keep your thermometer by your bed and set a phone alarm to make cycle tracking part of your routine.
-
Stay curious, not judgmental. Every cycle is a little different. Instead of labeling changes as “good” or “bad,” see them as your body sharing information.
-
Note lifestyle factors. Stress, travel, changes in exercise, or illness can affect your cycle. Recording these helps explain shifts that might otherwise feel confusing.
Cycle tracking is about more than knowing when your period is coming — it’s about learning the language of your body. The more you track, the more confident you’ll feel in supporting your hormones, planning your life around your natural rhythms, and advocating for your health.
Ready to start? Download your free Cycle Tracking Chart!