The Perimenopause Wellbeing Journal & Symptom Tracker – A4 Printable + GoodNotes

A calm, simple space to notice how you feel, spot your patterns and walk into your GP appointment feeling prepared.

The Perimenopause Wellbeing Journal is a 59-page A4 journal and symptom tracker. Perimenopause is a natural stage of life, and it looks different for everyone. These pages give you a gentle place to write down what’s going on, day by day, so you can see patterns over time and have a clearer conversation with your GP.

You can print it at home, or import the PDF into GoodNotes or Notability on your tablet. The contents page is clickable. The journal is undated, so you can start on any day.

What’s included

• A 59-page A4 PDF (210 × 297mm)
• Clickable contents, for use on a tablet
• A printable daily master you can reprint whenever you need more pages

Inside

• A plain-English guide to what perimenopause is, common signs, and when to see your GP (written to sit alongside NHS guidance)
• About me and a starting snapshot
• A 12-month cycle tracker and period log
• 28 daily symptom pages, with 16 symptoms scored 0–3, plus sleep, mood, energy, water, movement and triggers, and weekly check-ins
• A printable blank daily page
• A monthly symptom heat map, plus logs for hot flushes and night sweats, sleep, mood and energy, and triggers
• A GP appointment prep sheet, after-appointment notes, and a medication and notes log
• Wellbeing pages: a self-care menu, a movement log (all intensities welcome), gratitude and “what helps me”

Designed in soft warm grey and cream, with plenty of room to write.

How to use it

Download the PDF after purchase. Print at 100% / actual size on A4 paper (or scale to A5), or import it into GoodNotes or Notability. Print the daily master and log pages as often as you like for your own use.

This is a digital download. Nothing will be posted to you. There is no US Letter version. Colours may vary a little between screens and printers.

This journal is a tool to notice patterns and to support conversations with your GP. This journal is not medical advice, a diagnosis or a treatment plan, and it isn’t a substitute for speaking to a qualified professional. If you’re struggling, please talk to your GP, call NHS 111, or call Samaritans free, any time, on 116 123.

For personal use only. Please don’t resell, share or upload the files.

Thank you for supporting my small UK business. Share your set-up with me on Instagram @lauraloveswellbeing. Laura x