Is my menopause journal stored anywhere?

No. It is saved in your own browser using local storage, on the device you are using. It never leaves that device and there is no account to create. Clearing your browser data deletes it, so print or download the week if you want to keep it.

How are hot flushes graded as mild, moderate or severe?

Using the definitions in the US Food and Drug Administration's guidance for menopause trials. Mild is a sensation of heat without sweating. Moderate is heat with sweating where you can carry on with what you were doing. Severe is heat with sweating that makes you stop what you were doing.

How long should I keep a menopause journal for?

Two weeks before an appointment is the sensible target. One week is enough to be useful, but a single day tells you very little because flushes vary with sleep, stress, alcohol and the weather.

HerWellReport

Free Menopause Journal — 7-Day Symptom Tracker You Can Take to Your Appointment

Last updated October 4, 2026

This is a free seven-day menopause journal that grades your symptoms the way a specialist reads them. Most printable symptom trackers give you a grid and a smiley-face scale. This one uses the hot-flush severity definitions from the US Food and Drug Administration’s guidance for menopause trials, counts your moderate-to-severe flushes — the number that actually drives treatment decisions — and prints a single page you can hand over at an appointment. It runs entirely in your browser. There is no sign-up, no email address, and nothing you type reaches HerWellReport.

Fill in your week

Fill this in at the end of each day. Estimates are fine — nobody counts every flush perfectly, and the pattern across a week is what matters. Your week saves itself in this browser as you type.

How to grade a hot flush, or hot flash. These are the definitions used in the US Food and Drug Administration’s guidance for menopause trials, so grading yours the same way makes your week readable to a clinician:

Mild — a sensation of heat without sweating.
Moderate — heat with sweating, but you can carry on with what you were doing.
Severe — heat with sweating that makes you stop what you were doing.

Nothing you type here leaves your device. The journal is stored in your own browser only — no account, no email address, no cookies, and HerWellReport cannot see it. Clearing your browser data erases it, so print or download the week if you want to keep it.
This is a record-keeping tool, not a diagnosis and not medical advice. Take the printed summary to your doctor or menopause specialist rather than acting on it alone.

Why grade a hot flush at all?

Because “I get hot flushes a lot” is not something a clinician can act on, and “I averaged nine a day, seven of them moderate or severe, over seven days” is.

The FDA’s guidance for companies running menopause trials sets out three grades, and they are refreshingly concrete — no scale of one to ten, just what the flush did to you:

Mild — a sensation of heat without sweating.
Moderate — heat with sweating, but you can carry on with what you were doing.
Severe — heat with sweating that makes you stop what you were doing.

The same guidance describes trials enrolling women with a minimum of roughly seven to eight moderate-to-severe hot flushes a day, or 50 to 60 a week. That is not a threshold you have to cross to deserve help, and it is not a diagnosis of anything. It is simply the level at which the treatments studied in those trials were being tested — which makes it a useful yardstick for a conversation, and the reason this journal counts that number separately rather than lumping all flushes together.

What else it tracks, and why

Hot flushes get the headlines, but they are rarely the whole story, and the things that sit alongside them are the things most likely to get skipped in a ten-minute appointment.

Sleep — hours and night wakings, because night sweats and broken sleep drive a lot of what gets put down to mood.
Mood, brain fog, aches and energy — one to five each, so a bad fortnight shows as a trend rather than a feeling.
Bladder — urgency, night-time toilet trips and leaks. Urinary symptoms are part of the menopause picture and are among the most under-reported, because people assume they are separate or simply do not raise them.
Vaginal dryness or discomfort — same reason.
Bleeding — for anyone still cycling or in perimenopause, the pattern matters more than any single month.
What you took — HRT, a supplement, a dose change. Without this column a journal tells you what happened but not what, if anything, moved it.

None of this is a diagnosis, and this page is not medical advice. A journal is a record. What it is genuinely good for is walking into an appointment with a week of real numbers instead of trying to remember a bad Tuesday.

Prefer paper? Download the printable version

A one-page A4 sheet with the same seven rows and the severity grading printed on it. Print two and do a fortnight — two consecutive weeks gives a clinician far more to work with than one.

Download the printable menopause journal (PDF, one page)

Free to use, free to hand out, free to embed

If you are a GP, menopause specialist, practice nurse, pelvic health physiotherapist, continence adviser, dietitian or menopause coach: print the PDF and give it to patients. Put it in a waiting room. Put it on your own website. You do not need to ask us. Both the journal and the tool are published under a Creative Commons Attribution 4.0 licence, which means you can copy, redistribute and adapt it, including commercially, as long as you credit HerWellReport.

There is no product attached to this page, no lead capture and no tracking on the tool. The only thing we ask for is the attribution, because links are how a small independent site gets found at all.

Copy what you need

Link

Embed the working journal on your own page

<iframe src="https://herwellreport.com/menopause-journal-embed/" width="100%" height="1400" style="border:1px solid #e6e0e4;border-radius:8px" title="Menopause journal by HerWellReport" loading="lazy"></iframe>
<p><a href="https://herwellreport.com/menopause-journal/">Menopause journal</a> by HerWellReport, CC BY 4.0</p>

Citation

HerWellReport. Seven-day menopause symptom journal. herwellreport.com/menopause-journal/ (accessed 2026). Licensed CC BY 4.0.

Questions people ask

Is my journal stored anywhere?

No. It is saved in your own browser using local storage, on the device you are using. It never leaves that device, we cannot see it, and there is no account to create. The flip side is that clearing your browser data deletes it, and it will not follow you to another device — so print or download the week if you want to keep it.

How long should I keep it for?

Two weeks before an appointment is the sensible target. One week is enough to be useful; a single day tells you very little, because flushes vary enormously with sleep, stress, alcohol and the weather.

What if I lose count of my hot flushes?

Estimate. A close estimate recorded every day for a week beats an exact count kept for two days and then abandoned. If counting every flush feels impossible, just record the moderate and severe ones — those are the ones that carry the weight anyway.

Why does it ask about my bladder?

Because urinary urgency, night-time toilet trips and leaks are part of the menopause picture, they respond to different treatment from hot flushes, and they are the symptoms people are least likely to volunteer. Having them already written down makes them much easier to raise.

Does this tell me whether I need HRT?

No, and nothing on a web page can. It tells you what your week actually looked like, in the terms a clinician uses. What to do about it is a conversation with a doctor or menopause specialist, not a calculation.

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If the sleep column is the one filling up with bad nights, there is a companion tool for it. Our sister site Sleep Align runs a free seven-night sleep diary that works out your sleep efficiency and prints the same kind of one-page summary to take to an appointment. Same rules as this one: no sign-up, nothing leaves your browser.