Symptoms are easy to forget and easy to dismiss on a good day. This simple tracker turns I feel off into a clear pattern you can bring to your provider. Two weeks of tracking is often more useful than any single lab drawn on a single day.
There are no good or bad scores. You are simply gathering information so your labs and your lived experience can be read together.
Copy this grid for each day, or print one page per week.
| Date / Cycle day | Energy (1-5) | Mood / irritability (1-5) | Sleep quality (1-5) | Cravings (1-5) | Afternoon crash (1-5) | Bloating / digestion (1-5) | Headache (1-5) | Notes |
|---|---|---|---|---|---|---|---|---|
| ______ / ____ | ____ | ____ | ____ | ____ | ____ | ____ | ____ | ____________________ |
| ______ / ____ | ____ | ____ | ____ | ____ | ____ | ____ | ____ | ____________________ |
| ______ / ____ | ____ | ____ | ____ | ____ | ____ | ____ | ____ | ____________________ |
| ______ / ____ | ____ | ____ | ____ | ____ | ____ | ____ | ____ | ____________________ |
| ______ / ____ | ____ | ____ | ____ | ____ | ____ | ____ | ____ | ____________________ |
| ______ / ____ | ____ | ____ | ____ | ____ | ____ | ____ | ____ | ____________________ |
| ______ / ____ | ____ | ____ | ____ | ____ | ____ | ____ | ____ | ____________________ |
At the end of each week, answer briefly:
This tracker is for educational and self advocacy purposes only and is not medical advice. It does not diagnose, treat, cure, or prevent any condition. Always consult a qualified healthcare provider about your individual needs. Bright Within is an educational wellness platform, not a medical practice.
Want the companion education. Read Why Normal Labs Don’t Always Mean You Feel Normal and Understanding Insulin Resistance.