What to track daily

Start with a short list: energy, cravings, mood, sleep, movement, symptoms, and any note that explains the day. Symptoms might include bloating, acne, fatigue, headaches, cramps, digestive changes, cravings, or unusual bleeding.

PCOS can involve reproductive and metabolic symptoms, so context matters. NICHD notes that PCOS can include menstrual changes, acne, insulin resistance, and other health impacts.

Use a 0 to 4 symptom scale

0Not present.
1Mild and easy to ignore.
2Noticeable, but manageable.
3Disruptive or hard to ignore.
4Severe, unusual, or worth discussing with a clinician.

Add cycle and context notes

Useful notes might include cycle day, period start or end, flow level, missed or irregular periods, new medications or supplements, a high-stress day, poor sleep, travel, intense exercise, or an unusual meal pattern.

The goal is not to blame one thing. The goal is to make patterns easier to explain later.

Review weekly, not every hour

Once a week, ask three questions: What symptom repeated? What seemed to help? What made the week harder? If the same symptom keeps showing up, that is more useful than one random bad day.

Example filled-in tracker

Monday: Energy 2/4, cravings 3/4, bloating 2/4, slept 5.5 hours, cycle day 24.
Wednesday: Energy 3/4, cravings 1/4, walk after lunch, protein breakfast, bloating 1/4.
Weekly note: Cravings were worse after short sleep and skipped breakfast.

Sources and safety note

This guide is educational and does not diagnose PCOS or any symptom. Severe, sudden, unusual, or worsening symptoms should be discussed with a licensed clinician.