For your next menopause appointment
When the doctor asks “how many, and how bad?”, hand over 14 days of your own notes.
A printable, fillable kit: a 14-day symptom, sleep, mood and period tracker, a one-page summary for your doctor, and 14 questions to pick from. A few minutes each evening.
- $17 once, no subscription
- Instant download
- An organiser, not medical advice
Three months of symptoms are hard to sum up from memory.
“She asked how many and how bad my hot flashes were.”
A member of r/Menopause, in a post titled “Finally had the bad doctor experience you all describe”
The US National Institute on Aging says a doctor may ask about your age, your symptoms and your family history. From memory, it is easy to land on “a lot” and “most nights”.
Written down each evening, the same weeks become “6 a day, 9 at most” and “11 nights out of 14”. This kit gives you the page to write them on, and the one page to hand over.
11 pages: a tracker, a summary, your questions and a worked example.
- Pick what to track (page 3).
26 symptoms in six groups, taken from NHS, National Institute on Aging and Menopause Society pages. Tick yours.
- The 14-day tracker (pages 4 and 5).
One column each evening: hot flashes, night sweats, hours of sleep, times you woke, mood, bleeding, and six rows for your own symptoms, scored 0 to 3.
- Your one-page summary (page 6).
Your top 3 symptoms, your numbers, changes in your periods, what you take, what you have tried and what you want from the appointment.
- 14 questions to choose from (page 7).
About your symptoms, your options with hormones and without, and what happens next. Tick 3 to 5.
- Appointment day (page 8).
What to bring, and space to write down what you agreed before you leave.
- A filled-in example (pages 9 and 10).
A made-up week and a made-up summary, so you can see what finished pages look like.
What it is, and what it is not
An organiser for what you notice, so you can share it clearly. It does not diagnose anything, suggest a treatment or promise a result. If you feel very unwell, contact your doctor or emergency services straight away.
Where the symptom list comes from
NHS: Symptoms of menopause. National Institute on Aging: What Is Menopause?. The Menopause Society: Menopause symptoms. All read October 23, 2026, and listed on page 11 of the kit.
Questions
Can I type into it, or do I have to print it?
Both. It is a fillable PDF: type into it in a free PDF reader such as Adobe Acrobat Reader or Preview on a Mac, or print it and write by hand.
My appointment is sooner than 14 days away.
Fill in the days you have. On the summary, write how many days you tracked next to your numbers.
What paper size is it?
US Letter. It prints on A4 too: choose “fit to page” in the print settings.
Is this medical advice?
No. It is an organiser for what you notice. It does not diagnose anything, recommend a treatment or promise how an appointment will go. Decisions about your health are for you and your doctor.
How do I get it?
Straight after paying you get the download link. One PDF, 11 pages, yours to print as often as you like for your own use.
For personal use. Please do not share or resell the file.