How to Track Your Menstrual Cycle and Recognize Key Patterns

For years, I felt like a passenger on some emotional rollercoaster I never signed up for.

It would hit out of nowhere — I’d feel moody, overstimulated, sensitive, disconnected… and then it would vanish again like nothing happened.

Then I’d find myself picking up the pieces: making up, overcompensating, trying to get back on track.

And when I started tracking my cycle?

I had this wild moment of clarity:

Holy shit. This is not random. This is rhythmic.

And it repeats. Every. Month.

My moods, energy dips, cravings, anxiety, even my forgetfulness, weren’t my “personality flaws.”

They were actually predictable.

That realization gave me more than just relief, it gave me language to start decoding.

I then found the tools that worked for me.

And I learned self-compassion (this took some time).

So if you’re here, wondering if tracking your cycle is worth it and how to get started — I got you.

Let me show you how to track it your way; even when your life is busy, your brain is all over the place, or you’ve tried and “failed” before (same, friend. Same).

Why Tracking Your Cycle Matters

Tracking your cycle helps you see what’s really happening beneath the surface, so you stop feeling surprised by your own body every month.

You’ll start to recognize:

• Why you feel low on energy every single time before your period
• Why certain things feel way more triggering or overstimulating
• Why your cravings show up like clockwork
• Why one week you’re on fire… and the next, you’re Googling “jobs where I don’t have to talk to anyone”

Tracking gave me more than symptom awareness — it gave me self-awareness.

It even led me to a PMDD diagnosis.

And more importantly? It helped me stop feeling broken.

Understanding PMS: What’s Normal, What’s Not, and How to Take Control

How to Start Tracking (Without Overwhelm or Perfection)

When I first started tracking, I’d write everything down for a few days… and then completely forget about it.

I’d pick it up again the next cycle, repeat the same pattern, and feel like I was “bad at this.”

Eventually, I gave myself permission to keep it super simple:

Just three things a day. That’s it.

• How I feel
• What I’m craving
• What my energy is like

That small shift made it sustainable, and that’s what built real consistency.

You can use:

• A blank notebook or journal
• A note app or Read Your Body app
• This tracker template I made for you

No fancy tools required.

Just curiosity and honesty.

What to Track (Spoiler: It’s Not Just the Cramps)

At first, I thought I only needed to note my physical symptoms: cramps, chronic pain, and headaches.

They were loud and annoying, so obviously, that’s what I noticed most.

But over time, I started tracking my emotions.

And that’s when the real lightbulb moment happened.

My emotional ups and downs weren’t random.

They had a pattern too, and they showed up at the exact same points every single cycle.

That shift in awareness helped me see a bigger picture of what was going on with my body and my mental health.

Patterns to Watch For:

Category	What to Notice
Mood	When are you weepy, irritated, energized, disconnected? When does that start? How long does it last?
Energy	Are there specific days you consistently crash? Or when you feel most clear and productive? More extroverted or introverted?
Sleep	Do you notice insomnia creep in before your period? Or deep sleep during ovulation?
Cravings	Are you craving chocolate the last days before your period like it’s practically life or death? (Same.)
Physical stuff	Bloating, cramping, breast tenderness, spotting, headaches? Write it down.
Stress triggers	Do loud noises, clutter, or conversations feel harder to handle during certain seasons?

Spotting Patterns & Making Sense of What You See

Tracking made my experiences tangible.

Before, I was powering through everything, even during my hardest days.

Sometimes it was survival (hello, Army life), but even after, it was just habit.

Tracking helped me start scheduling with intention: I avoid high-output tasks during my lowest-energy days now, and it’s made everything smoother.

My work. My relationships. My mental health.

If you’re noticing trends like:

• Crashing around Day 25 every cycle
• Feeling totally wiped during your period
• Struggling to sleep at the end of your cycle

…you’re not imagining it. That’s real data.

And now that you see it?

You can find the tools you actually need.

What Changed When I Started Tracking

Tracking my cycle gave me more than just insight, it gave me language.

I finally had the words to describe what I was feeling, and when.

It helped me validate myself when things felt overwhelming, and recognize when something was actually off.

What Is Fertility Awareness Method (FAM)?

Fertility Awareness Method (FAM) is a science-based approach to understanding your fertility through signs your body naturally provides each cycle.

It’s a powerful tool that helps you recognize your fertile and non-fertile days, tailored to your personal rhythm.

FAM requires daily awareness, and with practice, can easily become a routine part of your every day to manage your hormonal and reproductive health.

Important Note: If you’re using FAM for contraception, make sure to get proper education and guidance to implement the method effectively.

What is cycle mapping?

Cycle Mapping (The Well Method) is a symptothermal method that relies on daily observation and recording changes in cervical fluid, basal body temperature (BBT), and cervical position onto a chart to accurately determine your fertile window.

This method can be used for:

• Contraception: Avoiding pregnancy without using hormonal birth control methods.
• Conception: Identifying your most fertile days to increase the likelihood of pregnancy.
• Body Awareness: Deepening your understanding of how hormones guide physical and emotional shifts in your cycle.

Find an instructor: Association of Fertility Professionals Educator Directory, The Well’s Practitioners, or Read Your Body’s Educator Directory.

Tracking Isn’t About Being Perfect. It’s About Being Present.

These days, my cycle charts are like roadmaps.

They help me:

• Plan rest days without guilt
• Say no when I’m overstimulated
• Lean into adventures before ovulation
• Make movie + chocolate days a ritual with my kids when I’m bleeding
• And remind myself I’m not broken — we are cyclical

It’s not about controlling everything.

It’s about being in relationship with your body, one check-in at a time.

Building Body Awareness Through Charting

Over time, your tracking will reveal patterns that help you manage your energy, anticipate symptoms, and adjust self-care accordingly.

Discovering Your Unique Cycle Patterns

Once you understand these rhythms:

Recognize Red Flags: Notice irregularities, like extra-long cycles or skipped ovulations.

Plan Ahead: Use high energy phases (likes Spring or Summer) for creative work, and prioritize downtime during Fall and Winter.

Support Hormonal Changes: Replenish iron after menstruation or ease PMS with magnesium.

To go deeper, check out Learn How To Chart Your Menstrual Cycles.

To Wrap Things Up

Your cycle is your body’s internal guide, offering wisdom for health, self-care, and fertility.

Whether you’re tracking to understand hormonal shifts, using FAM to align with your fertility goals, or simply reconnecting with your rhythm, every step you take brings you closer to body literacy.

Start today.

Observe one thing, your mood, energy, or any symptom, and let it build into a practice.

Over time, you’ll be amazed at how much your body reveals to you.

Your rhythm is unique.

The magic is in the awareness.

Because once you see the patterns…

You can finally stop fighting yourself, and start flowing with your rhythm.