The simplest way to see what your body is doing. If perimenopause has you guessing — was it just a bad night's sleep, or something more? — the Hormone Tracker turns the daily noise into clear monthly trends, so you can stop wondering and start seeing the pattern.

It's a clean, fully hyperlinked digital journal for GoodNotes, Notability, Noteshelf and other iPad apps. Undated and reusable year after year — start today and never waste a page.

Why you'll love it

📋 Daily Hormone Log — rate hot flushes, night sweats, fatigue, brain fog, anxiety and irritability (0–3), track sleep (getting to sleep, staying asleep, waking early) and lifestyle (caffeine, alcohol, sugar, exercise).
📈 Monthly Dashboard — plot your daily totals on symptom & sleep trend graphs and tick a 31-day lifestyle log to see what affects how you feel.
🗓️ Weekly & monthly views — plan ahead and review symptom trends, sleep and energy each month.
✅ Habit Tracker, Goals & Vision and Movement Log to support your whole routine.
🔗 Fully hyperlinked with a side-tab menu and monthly navigation — tap to jump anywhere instantly.

Who it's for

Made for the perimenopause years — when symptoms come and go and it's hard to know what's connected. If you want a light, low-effort way to track the change and bring real data to your doctor, start here.

What's included

Cover, Index & Year-at-a-Glance overview
12 monthly calendars with symptom-focused review panels
52 weekly tracker & planning spreads
Daily hormone log templates (symptoms, sleep, lifestyle, schedule, notes)
12 monthly trend dashboards
Habit Tracker · Goals & Vision · Movement Log

Details

Format: instant-download PDF (landscape, optimised for iPad)
Works with: GoodNotes, Notability, Noteshelf & most PDF annotation apps
Undated & reusable — write in your own dates; plot the graphs by hand
Digital product: no physical item is shipped

How to use it

Download the PDF, open your planning app, and tap Import (in GoodNotes: + → Import). Log a little each day, then fill in the dashboard at month-end to see your trends.

Want the complete system? The Perimenopause & Menopause Planner wraps full daily, weekly and monthly planning around this tracking — the natural next step.

This planner is a self-care and tracking tool and is not a substitute for professional medical advice.

Perimenopause Hormone Tracker – Undated Symptom, Sleep & Lifestyle Journal for GoodNotes & iPad (PDF)