28 Day Symptom Tracker (Printable PDF)

Track what your body is telling you — one day at a time.

You are not imagining it.

The hot flashes that show up out of nowhere. The nights you wake at 3am for no reason. The brain fog that makes you feel like a stranger in your own head. The mood that shifts before you even see it coming.

This is perimenopause — and it affects every woman differently. But here's what's true across the board: the women who understand what's happening to their bodies feel less anxious, make better choices, and show up to their healthcare appointments with real information instead of vague frustration.

That's exactly what this tracker is for.

What's Inside

The Wild Heron Wellness 28-Day Perimenopause Symptom Tracker is a beautifully designed, print-at-home PDF that helps you track the symptoms that matter most — every day, for four weeks (or print more than once to track multiple months).

Each weekly page includes a daily grid to rate your symptoms across four key categories:

• Physical Symptoms — hot flashes, night sweats, energy, joint pain, headaches, heart palpitations, bloating
• Mood & Mind — anxiety, brain fog, overall mood, irritability
• Sleep — sleep quality, hours slept, night waking
• Lifestyle — exercise, stress level, water intake, and a notes row for anything worth flagging

At the end of the four weeks, the Monthly Patterns & Reflection pages help you step back, spot patterns, identify what's helping, and write down questions to bring to your next healthcare appointment.

Because your data is your voice in that conversation.

This is for you if:

• You're in your 40s or 50s and something feels different — but you can't quite explain it.
• You've been brushed off by a doctor and want to come in with evidence next time
• You're trying to figure out if your sleep, food, stress, or cycle are connected to how you feel.
• You want a simple, grounded tool that treats you like the intelligent adult you are.

What You'll Get

• 1 PDF file (6 pages, US Letter size, print-ready)
• Cover page with instructions and rating scale
• 4 weekly symptom tracking pages
• Monthly Patterns & Reflection section
• Instant download — delivered immediately after purchase

Print at home or at your local print shop. Use it month after month (just reprint as needed).

How It Works

1. Purchase and download your PDF instantly

2. Print at home on standard US Letter paper

3. Fill in the date at the top of each column each Monday

4. Rate your symptoms each evening — takes less than 2 minutes

5. Use the reflection pages at the end of four weeks to find your patterns

From Wild Heron Wellness — supporting women through life's wildest transitions.