How to Track Your Menstrual Cycle: A Simple Guide
Tracking your menstrual cycle is a powerful way to connect with your body, understand your natural rhythms, and support your overall well-being. Whether you're looking to balance your hormones, regulate irregular cycles, heal cyclical symptoms like PMS and menstrual migraines, or simply become more in tune with your body, keeping track of your cycle can provide many valuable insights.
Why Track Your Cycle?
Menstrual cycle tracking helps you:
✔ Identify patterns in mood, energy, and symptoms
✔ Regulate irregular cycles and support hormonal balance
✔ Understand fertile windows and ovulation
✔ Improve self-care, menstrual health, and overall vitality and well-being
How to Track Your Menstrual Cycle
1. Record Your Cycle Days
Grab a dedicated journal, a printable cycle tracker, or an app (my fave is Read Your Body), and start by noting the first day of your period; this is Day 1 of your cycle. Note that Day 1 is the first day of true bleeding, not any pre-period spotting you may experience. As you write down your cycle day every day, see if you can begin to take note of your cycle phases, also known as the Inner Seasons.
Menstrual Phase / Inner Winter (Apx. Cycle Days 1-5): Bleeding, rest, introspection
Preovulatory Phase / Inner Spring (Apx. Cycle Days 6-13): Rising energy, creativity, motivation
Ovulatory Phase / Inner Summer (Apx. Cycle Days 14-17): Peak energy, sociability, fertility
Premenstrual Phase / Inner Autumn (Apx. Days 18-28): Slower pace, maybe PMS, emotional shifts
Each person’s cycle length varies, and each woman experiences the phases differently. The above is an archetypal cycle with a few qualities of each cycle phase. The most important aspect of cycle tracking is developing body literacy of YOUR body, so tracking regularly will help you uncover your unique patterns.
2. Track Your Symptoms
Using a journal, a printable cycle tracker, or an app, chart some of the following:
Flow intensity and period symptoms
Mood and emotions
Energy levels
Physical symptoms
Libido changes
Dreams
Synchronicities
3. Observe Cervical Mucus & Basal Body Temperature (Optional)
For deeper tracking and to understand your fertility for conception or pregnancy prevention, you can check cervical mucus consistency, cervical position, and basal body temperature to identify ovulation. If you are going to use the Fertility Awareness Method for conception or birth control, I recommend working with a seasoned practitioner at first to help you better understand your fertile patterns. (I offer 1:1 mentoring for women new to cycle tracking and fertility awareness.)
4. Align Your Routine with Cyclical Living
After a few months of tracking, you may begin to notice patterns. These patterns help you you align your self-care, work, and social life with your cycle phases—a practice known as cyclical living. Instead of feeling frustrated by fluctuating moods or energy levels, cyclical living allows you to work with your cycle rather than against it, bringing greater energy, ease, and vitality into your daily life.
By syncing your work, movement, self-care, and social plans with your menstrual phases, you can:
✨ Optimize your energy by scheduling important tasks during high-energy phases (preovulatory & ovulatory)
✨ Prevent burnout by honoring rest when your body needs it (menstrual phase)
✨ Enhance productivity & creativity by working in alignment with hormonal shifts
✨ Improve emotional well-being by anticipating and supporting mood fluctuations
Here’s how you can integrate cyclical living into your routine:
Menstrual Phase: Prioritize rest, deep reflection, and gentle self-care. Journal, meditate, and listen to your body.
Preovulatory Phase: Begin new projects, set intentions, and engage in mentally stimulating tasks.
Ovulatory Phase: Maximize your peak energy and sociability. Schedule meetings, social events, and collaborations.
Premenstrual Phase: Slow down, focus on completing tasks, and practice self-care to prepare for your next cycle.
Living in harmony with your cycle allows you to move through life with greater awareness, vitality, and ease. Instead of pushing against your natural rhythms, you’ll flow with them—supporting your body’s innate intelligence and deepening your connection to yourself.
Start Your Cycle Tracking Journey
Tracking your menstrual cycle is a beautiful practice of self-awareness and empowerment. Whether you prefer a journal, app, or printable tracker, consistency is key. Over time, you’ll deepen your understanding of your body’s natural wisdom, support cycle regulation, and experience the benefits of cyclical living.
Looking for more guidance? Join my menstrual cycle mentoring sessions or download my free guide to cycle tracking deeper insights!
About Ebb & Flow: Ebb & Flow is the holistic women’s coaching practice of Emma Brinkman. Through menstrual education, women’s mentoring, ritual and somatic practice, Ebb & Flow works to connect women to the power and wisdom within their bodies, in order to live more easeful, sensual, vibrant and empowered lives. Follow along to stay up-to-date on blog posts and articles, and check out all of Emma’s offerings, which include monthly donation-based online women’s circles and custom ritual guidance for navigating life’s transitions.
