Google Sheets · Excel · 21 symptoms · no macros
Perimenopause Symptom Tracker
A symptom journal that turns daily one-minute ratings into a clear picture of your own pattern — so you walk into the appointment with an honest record instead of a vague description.
EUR 19.90, intro EUR 14.90. Instant download, no subscription. Launching shortly — the link above gets you told first.
The problem is not the symptoms. It is remembering them.
Perimenopause arrives as noise, not as a headline. A fortnight of bad sleep, three weeks of irritability you blamed on work, a run of hot flushes you stopped counting somewhere in the spring. Then you get an appointment — often weeks after you booked it — and you are asked to describe, from memory, a pattern that unfolded over eight months.
Most people answer with whatever happened most recently. That is not a lie, it is just how memory works. But it means the thing that is actually worst for you may never come up, and the thing that is loudest this week gets all the attention.
The fix is unglamorous: write it down daily, and let something else do the arithmetic. Which symptoms, how often, how severe, and is the trend going anywhere.
What a tracker actually changes
You stop guessing
A vague eight months becomes a dated row. You can say “sleep has been 2 or 3 out of 3 since mid-April” rather than “sleep has been bad, on and off.”
You see the cluster, not the day
One bad Tuesday is noise. Six weeks of rising vasomotor scores is a pattern worth raising. Averaging is what exposes it, and averaging is exactly what nobody does by hand.
The appointment gets shorter
You bring one page of evidence instead of a ten-minute reconstruction. That changes what the conversation is about.
You find out what actually helps
Change one thing — a supplement, a routine, a prescription. The averages over the following weeks tell you whether it did anything, instead of you trying to sense it.
The 21 symptoms — and why these 21
The symptom list is not invented. It follows the Greene Climacteric Scale, a 21-item checklist that clinicians use to measure menopausal symptoms. Each item is rated 0 (none), 1 (mild), 2 (moderate) or 3 (severe), and the items group into five clusters.
That matters for one blunt reason: you are not deciding what to track. You are tracking what a professional is likely to ask you about.
| Cluster | Symptoms rated 0–3 each day |
|---|---|
| Anxiety | Heart beating quickly or strongly · Feeling tense or nervous · Difficulty sleeping · Attacks of panic · Difficulty concentrating · Feeling tired or lacking in energy |
| Depression | Loss of interest in most things · Feeling unhappy or depressed · Crying spells · Irritability · Feeling dizzy or faint |
| Somatic (physical) | Pressure or tightness in the head or body · Parts of the body feeling numb or tingling · Headaches · Muscle and joint pains · Loss of feeling in hands or feet · Breathing difficulties |
| Vasomotor | Hot flushes · Night sweats |
| Sexual | Loss of interest in sex · Vaginal dryness |
You will notice the list is wider than the version most people hear. Hot flushes and night sweats are two items out of twenty-one. The rest is sleep, mood, memory, aches, and the things that get quietly dropped when someone asks you how you are.
How the workbook works
Four tabs, and you only ever touch the first one.
1 — Daily Log
One row per day. Rate each of the 21 symptoms 0 to 3. That is the whole daily job — about a minute.
2 — Dashboard
Your average daily score, plus a separate average for each of the five clusters. Live, updated as you type. This is the page you bring to the appointment.
3 — Symptom List
The 21 symptoms and the cluster each belongs to, for reference when you are learning the sheet.
4 — Read Me
Setup in a couple of minutes, plus the important note about what this is and is not.
What you get
- DEMO workbook — pre-filled with a 14-day worked example, so you can watch the dashboard behave before you put your own days in.
- BLANK workbook — the same system with the example cleared, ready for your own logging.
- Quick-start guide (PDF) — plain English, set up in minutes.
- Works in Google Sheets (free) and Excel. No macros, so nothing breaks and nothing asks for permission.
Logs up to 397 days as supplied, and you can extend the rows if you outgrow it. Nothing is locked or password protected — change anything you like.
Who this is for, and who it is not for
Good fit if
- You are in perimenopause and want a record instead of a memory.
- You have an appointment, or are trying to get one, and want to arrive prepared.
- You have started something — HRT, a supplement, a routine — and want to know if it is working.
- You already use a spreadsheet and want one that is already built.
Poor fit if
- You want a diagnosis. This does not give one.
- You want a phone app with reminders. This is a file, not an app.
- You want someone else to interpret the results. The dashboard shows your own numbers; what they mean is a conversation with your doctor.
Questions
What is a perimenopause symptom tracker?
It is a daily log where you rate how severe each symptom was, so that over weeks you have a record of frequency and intensity instead of a memory. This one uses the 21 symptoms of the Greene Climacteric Scale, grouped into five clusters, and averages them for you automatically.
What is the Greene Climacteric Scale?
The Greene Climacteric Scale is a 21-item checklist widely used by clinicians to measure menopausal symptoms. Each item is rated 0 to 3 and the items are grouped into five clusters: Anxiety, Depression, Somatic, Vasomotor and Sexual.
Do I need Excel, or does it work in Google Sheets?
Both. The workbook works in Google Sheets (free) and in Microsoft Excel. There are no macros, so it opens without security prompts and nothing breaks.
How long does one day of logging take?
About a minute. You rate each of the 21 symptoms 0 to 3 on the row for that date, and the dashboard updates itself.
Is this medical advice?
No. It is a tracker. It records what you enter and does not diagnose, treat or advise. Always confirm anything about your health with a qualified professional.
Where does my data go?
Nowhere. It is a local file. Nothing is uploaded, nothing syncs, and there is no account. If you open it in your own Google Drive, it lives in your own Drive.
Can I share or resell the files?
Your notes are yours. Please do not resell or redistribute the workbook files themselves.
Important — a tracker, not medical advice. The symptom list follows a widely used clinical tool, but this workbook does not diagnose, treat or advise. It only records what you enter. Always confirm anything about your health with a qualified professional, and if you are concerned about any symptom, speak to your doctor.
Get told when it is live
The Perimenopause Symptom Tracker is being prepared for sale. Leave your address and you will get one email the day it goes up — no list, no newsletter, no follow-ups.