Symptom
Diary Template

Six weeks. Four numbers a day. Then paste it into an AI and ask it to find the patterns your body has been trying to show you.

Date	Cycle Day	Sleep 1–10	Mood 1–10	Energy 1–10	Notes
May 1	14	7	6	5	hot flash at 2am
May 2	15	5	4	4	anxious, no reason
May 3	16	8	7	6	better day
· · · 53 more rows

How to use

Fill in each evening — takes about 30 seconds. Use "–" for Cycle Day if you don't have a period.

After 6 weeks, copy all rows and paste them into the AI prompt from Chapter 2.

Or print it and bring it to your doctor — six weeks of data beats a 5-minute recall.

What each column means

Cycle Day Day 1 = first day of period. Enter "–" if no cycle.

Sleep 1 = barely slept, 10 = slept perfectly.

Mood 1 = very low, 10 = great.

Energy 1 = exhausted, 10 = full energy.

Notes Hot flashes, headaches, anxiety, anything that stood out.

SymptomDiary Template