Your menstrual cycle is an important part of your health. Sometimes doctors even call it a “vital sign”, just like your heartbeat or temperature, because it can give clues about your health and wellbeing. Tracking your cycle can help you understand your body better.
Why track your cycle?
Tracking your period can help with things like:
- Seeing patterns in bleeding and symptoms
- Being ready for your next period
- Noticing if something seems off, like very irregular cycles, which could be a sign of health issues such as thyroid problems or PCOS
- Getting pregnant, avoiding pregnancy, or knowing when to take a pregnancy test
- Learning more about your body and taking care of yourself
Why use paper instead of an app?
Period tracking apps like Ovia can be valuable tools, but they’re not right for everybody. Some people like to track on paper for a few different reasons. Those might include things like:
- Privacy: No one else sees your data.
- Easy Access: You don’t need a phone or computer.
- Mindfulness: Writing things down helps you pay attention to your body.
- Personal Touch: You can make your chart look the way you want and include the things you want.
How to track on paper
All you need is a calendar, notebook, or printed chart. Usually, the most helpful thing to track is the first day of your period. This is the first day of full flow, not just spotting. Even if the first day of bleeding is the only thing that you track, this can give you helpful information about your cycle patterns. You can track this any way that feels easy to you. You can circle the date your period starts on your calendar or mark the date with a red star. Whatever works for you is fine! This is cycle day 1. The number of days from the start of one period to the start of the next period is your total cycle length.
Tracking more detail can also be helpful. You might want to keep track of:
- Start and end dates of your period
- How heavy the flow is (light, medium, heavy)
- Symptoms like cramps, mood changes, acne, breast soreness, or tiredness
- Any changes, like spotting or missed periods
If you do this for a few months, you’ll start to see patterns.
Conclusion
Tracking your cycle on paper can be both simple and helpful. Bring your notes to your doctor if you have questions. This can make it easier for them to understand your health and give you the best care.
Reviewed by the Ovia Health Clinical Team
Sources
- “Menstruation in Girls and Adolescents: Using the Menstrual Cycle as a Vital Sign.” ACOG, Dec. 2015, www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2015/12/menstruation-in-girls-and-adolescents-using-the-menstrual-cycle-as-a-vital-sign.
- “Benefits of Tracking Your Period: Study Updates.” Harvard T.H. Chan School of Public Health, 5 May 2025, hsph.harvard.edu/research/apple-womens-health-study/study-updates/benefits-of-tracking-your-period/.
- Spitz, Anna. “How to Track Your Menstrual Cycle without an App | Planned Parenthood of Orange & San Bernardino Counties, Inc..” Planned Parenthood, July 2022, www.plannedparenthood.org/planned-parenthood-orange-san-bernardino/about-us/blog/how-to-track-your-menstrual-cycle-without-an-app.
- Welt, Corrine K. “Evaluation of the Menstrual Cycle and Timing of Ovulation.” UpToDate, Nov. 2025, www.uptodate.com/contents/evaluation-of-the-menstrual-cycle-and-timing-of-ovulation.
