A Template Built Around Your Cycle, Not Around a Generic Mood Log
Generic mood tracking apps ask you how you feel today. They don’t know that “today” is day 23 of your cycle, three days before your period, which is why the answer is a 9 when it was a 2 last week. They don’t structure your data around the cycle-phase context that makes PMDD visible in the first place.
If you have been told this is “just bad PMS,” or that you should try yoga, or that you seem fine in the office on cycle day 8 so it can’t really be that severe, you are not imagining the difference. PMDD is a DSM-5 diagnosis with specific criteria, and the only way to prove your case is a daily log that maps symptoms to cycle phase across at least two cycles.
If you have been told this is “just bad PMS,” or that you should try yoga, or that you seem fine in the office on cycle day 8 so it can’t really be that severe, you are not imagining the difference. PMDD is a DSM-5 diagnosis with specific criteria, and the only way to prove your case is a daily log that maps symptoms to cycle phase across at least two cycles.
If you have been told this is “just bad PMS,” or that you should try yoga, or that you seem fine in the office on cycle day 8 so it can’t really be that severe, you are not imagining the difference. PMDD is a DSM-5 diagnosis with specific criteria, and the only way to prove your case is a daily log that maps symptoms to cycle phase across at least two cycles.
If you have been told this is “just bad PMS,” or that you should try yoga, or that you seem fine in the office on cycle day 8 so it can’t really be that severe, you are not imagining the difference. PMDD is a DSM-5 diagnosis with specific criteria, and the only way to prove your case is a daily log that maps symptoms to cycle phase across at least two cycles.
Get the Free Notion Template
We built this PMDD Symptom Tracker as a ready-to-use Notion template. Click below to preview it or copy it into your own Notion workspace with one click.
Free to use. Open the link, then click the copy icon in the top right to duplicate it into your own Notion.
Key Takeaways
- Daily PMDD tracking across your full cycle is required for diagnosis, as symptoms must align with the luteal phase pattern.
- Recording emotional, physical, and cognitive symptoms separately reveals which symptom clusters are most severe for you.
- Two consecutive months of daily tracking gives your gynecologist the data needed to confirm a PMDD diagnosis.
- Tracking your better days in the follicular phase matters as much as tracking the bad ones, since the DSM-5 PMDD criteria require clear symptom relief in the week after menstruation begins.
This template is different. It’s built around your cycle. Every entry is anchored to a cycle day and phase. The symptom categories are the ones that matter clinically for PMDD. And the structure is consistent enough that after two cycles, the pattern your doctor needs to see will be right there in the data.
The Daily PMDD Tracker Template
Daily Header
| Field | What to Enter |
|---|---|
| Date | MM/DD/YYYY |
| Cycle day | Day 1 = first day of full menstrual flow |
| Cycle phase | Menstrual / Follicular / Ovulatory / Luteal |
| Period status | Not bleeding / Spotting / Light flow / Moderate flow / Heavy flow / Last day |
| Overall severity today (1-6) | 1 = not present, 6 = extreme and impairing |
Section 1: Core PMDD Mood Symptoms
Rate each symptom from 1 (not present) to 6 (extreme, severely impairing). These four map directly to the DSM-5 core criteria for PMDD, so this section is the diagnostic spine of your log. Complete every day, even on the days you feel fine, because the contrast is what tells the story.
| Symptom | Rating (1-6) | Notes (optional) |
|---|---|---|
| Depressed mood (sadness, hopelessness, worthlessness) | ||
| Anxiety or tension (keyed up, on edge, disproportionate worry) | ||
| Affective lability (sudden tearfulness, emotional sensitivity, rejection sensitivity) | ||
| Anger or irritability (more easily angered than usual, interpersonal conflicts) |
Section 2: Secondary PMDD Symptoms
| Symptom | Rating (1-6) | Notes |
|---|---|---|
| Decreased interest in usual activities | ||
| Difficulty concentrating or brain fog | ||
| Fatigue or marked lack of energy | ||
| Appetite change (overeating, cravings, or loss of appetite) | Note direction: increased / decreased / cravings | |
| Sleep change (hypersomnia or insomnia) | Note direction: sleeping too much / can’t sleep | |
| Feeling overwhelmed or out of control |
Section 3: Physical Symptoms
| Symptom | Rating (1-6) |
|---|---|
| Breast tenderness or swelling | |
| Bloating or abdominal discomfort | |
| Headache or migraine | |
| Joint or muscle pain | |
| Acne or skin changes | |
| Pelvic pain or cramping |
Section 4: Functional Impact (Critical for Diagnosis)
For each area, note your ability to function today. Mark: Full / Partial / Unable.
| Area of Functioning | Today’s Ability | Notes (specific impact) |
|---|---|---|
| Work or school performance | Missed work? Missed deadlines? Left early? | |
| Relationships (partner, family, friends) | Conflict? Withdrawal? Avoiding contact? | |
| Social activities or commitments | Cancelled plans? Isolated? | |
| Self-care (basic daily functioning) | Skipped meals? Didn’t shower? Didn’t get dressed? | |
| Parenting or caregiving responsibilities | If applicable |
Section 5: Window of Wellness Check
This section matters most in the days after your period starts, when PMDD often lifts and you feel like yourself again. That post-menstrual relief is part of the diagnostic pattern, and it is the part most patients forget to record because they are too busy catching up on everything they could not do during the luteal phase.
| Field | Response |
|---|---|
| Do you feel better than in the days before your period? (If applicable) | Yes / No / Not applicable today |
| If yes, how much better? (0 = no change, 10 = completely back to your baseline self) | |
| Describe the change if notable |
Section 6: Daily Notes
Anything else worth capturing. A specific incident that reflects your mood state. Something you want to remember to tell your doctor. A behavior you’re concerned about. Keep it brief. A sentence or two.
Cycle Summary Template (Complete After Each Full Cycle)
After each complete cycle, fill in this summary. It makes the month-over-month pattern easy to see and easy to share with your doctor.
- Cycle length this month: ___ days
- Period length: ___ days
- Estimated luteal phase start (day of cycle): ___
- Highest mood symptom score this cycle: ___ (on day ___)
- Average mood symptom score in luteal phase: ___
- Average mood symptom score in follicular phase: ___
- Days with functional impairment (work, relationships, social): ___
- Did symptoms improve within 1-2 days of period starting? Yes / No
- Was there a window of relative wellness in the follicular phase? Yes / No
- Anything notable this cycle (new symptoms, severe incidents, treatment changes): ___
Reading the Pattern After Two Cycles
After two complete cycles tracked with this template, look at your data for the PMDD signature: consistently higher scores in the luteal phase, a rapid drop within a few days of menstruation starting, and lower scores in the follicular phase. Compare your average luteal-phase scores to your average follicular-phase scores across both cycles. The DSM-5 threshold is at least five symptoms present in most luteal phases, with marked improvement in the week post-menses, but you do not need to score yourself against the manual. You need to bring the data and let your gynecologist or psychiatrist do that work.
If the difference is significant, that’s the pattern your doctor needs to see. Prepare a one-page summary with these averages, your peak scores and which cycle days they fell on, your functional impact count, and whether you experienced the post-period improvement. Bring the full daily log as supporting documentation.
Digital Tracking Makes This More Reliable
Paper tracking works. Digital tracking holds up better across two cycles because reminders catch you on the days you would otherwise skip, cycle day is calculated for you so a forgotten entry does not break the timeline, and the export at the end is something your doctor can actually read in a 15-minute appointment.
The PMDD tracker on this site is built around this template structure. Read the guide on how two cycles of data gets you a PMDD diagnosis to understand what your doctor is looking for in your tracked data, and the post on PMDD vs. PMS shows what the pattern difference looks like in daily entries. If your luteal pain runs deeper than mood symptoms alone, the endometriosis tracking material covers an overlapping cycle-anchored log for pelvic pain and flow.
Download the PMDD Tracker app to start your cycle-phase-aware daily log today. Or explore the Pramidi app for a guided PMDD tracking experience designed to produce the diagnostic evidence you need.
Two cycles. This template. And the kind of data that finally makes what you’ve been living with impossible to dismiss.
This content is for informational purposes only and does not replace professional medical advice. Always consult your healthcare provider before making changes to your treatment plan.
Medical disclaimer: This post is for informational purposes only and does not constitute medical advice. The content here is not a substitute for professional medical care, diagnosis, or treatment. Always consult a qualified healthcare provider with questions about your health or a medical condition. If you are experiencing a medical emergency, call 911 or contact your local emergency services immediately.