Cycle Tracking 101 for Complete Newbies

Cycle tracking isn’t just for when you are trying to conceive!

Period health is a really good indicator of your overall health, and by cycle tracking we are able to pay better attention to what our bodies are trying to tell us.

Knowing the intricacies of your cycle empowers you with the information you need to take charge of your health and fertility and also gives you the knowledge to arrange your schedule/social commitments to support how you might be feeling emotionally or physically on given days.

You may be surprised to find out that our bodies actually go through four cycle phases each month. Hormonal changes during each phase can lead to shifts in our mood and energy levels.

Getting to know what to expect during the different phases can be really helpful, and cycle tracking is a great way to get to know the ebbs and flows of your own body.

Sounds pretty cool, right? Let’s get into how you can start.

How to Track Your Cycle

So here are some of the main things to think about when you are tracking your cycle:

• Cycle length (day 1 is the first day of your bleed and the last day is the day right before your period begins)

• How many days you bleed or spot

• Intensity of flow (heavy vs. light)

• Physical symptoms

• Emotional symptoms

You likely have already felt or noticed these changes in your body throughout the month. Cycle tracking just involves paying a little closer attention and recording the things you experience.

Let’s talk about a couple of different ways to keep track of these things and some recommendations for doing so!

Pick a Method

Here we go, true confession, I only started tracking my cycle a couple years ago and I do it in a very relaxed style. I’m talking old-school with a pen and a paper calendar (gasp!).

The act of putting pen to paper helps me learn better and having something tangible to hold and see gives me a greater connection to my cycle.

It also allows me freedom from my phone and I’ll take all of that I can get! Plus, the idea of entering my super personal info into an app that may or may not be sold to unknown entities doesn’t sit well with me.

That said, there are plenty of cycle tracking apps out there with some cool features, but it’s up to you to do your homework and check their privacy policies (if it matters to you).

Admittedly, apps can offer a lot of amazing features that paper calendars can't, such as the ability to chart out and store data, convenience and super easy comparisons of current and past data so you can get a fast read on any changes or inconsistencies in your cycle. Some apps even alert you when you’re moving into a new phase and send daily reminders to input your data.

So apps are a great option, as are paper calendars, planners, and plain old fashioned notebooks. Ultimately it’s up to you! The important thing is to find a system that will work for you and that you’ll be able to stick with, whether it’s charting on paper, with an app or a combo of the two.

Count it Down

Alright, so technically the first day of your cycle is the day that you start bleeding. Your cycle ends on the day before your next period. Dr. Google may have told you that most women have a 28 day cycle but in fact it is much more common for women to have cycles ranging from 25-35 days. Keep in mind that consistency in the length of your cycle month to month is most important and that a ‘perfect’ 28 day cycle with ovulation occurring exactly in the middle on day 14 is practically a myth.

Moving forward you’ll want to note:

• The first day of bleeding (remember this is day 1 so mark that down)

• How many days you bleed

• Intensity of bleeding

• Days of spotting before and after your period or at other times during your cycle

At the bare minimum, if you start tracking when your period starts and ends, you will be able to notice when there are any irregularities in length that could key you in to deeper imbalances that might be cropping up.

Having a stronger connection with your natural rhythms during all stages of your cycle can help you give your body what it needs during each phase.

I recommend you start today, with a super simple approach and build from there. It doesn’t matter where you are in your cycle, if you try to wait to start on the first day of your cycle you may forget by then so you might as well start now! And an easy place to start is by tracking your emotional symptoms…

Track Emotional Symptoms

Throughout your cycle, hormones can cause changes to your mood. You can keep track of these different changes simply by making note of your emotional symptoms from day to day.

Either on your phone, or a calendar, a bullet journal, or just a piece of paper write at least one word that encompasses how you feel emotionally each day such as:

Motivated

Resilient

Sexy

Vibrant

Grounded

Calm

Energetic

Strong

Joyful

Creative

Or

Tired

Hungry

Bloated

Impatient

Anxious

Restless

Sad

Unfocused

Frustrated

Short tempered

Weak

Record the symptom without judgement. The longer you track your cycle, you may be able to see patterns emerge that give you insight into yourself and your monthly rhythms.

Physical Symptoms

Additionally, you’ll want to keep track of the physical symptoms you experience as well. You may typically only think of physical changes during actual bleeding, but you might actually have symptoms during other times of the month.

Here are some potential symptoms to pay attention to:

Headaches

Breast tenderness

Body aches

Bloating

Digestive issues

Energy level

Sleep quality

Cravings

Menstrual cycle pain

Appetite

Acne or other skin disturbances (psoriasis or eczema for example)

Write down how you are feeling from day to day. You may also not be experiencing any noticeable physical symptoms (yay!) in which case, you can write that down as well.

Additional Notes

So to recap:

1. Start today!

2. Write at least two words, one that describes how you feel emotionally and one that describes how you feel physically

3. Mark the first day of your period as day 1 and start counting days from that point until your next period begins then you’ll begin a brand new cycle.

4. Note the number of bleeding days and the intensity

5. Note any spotting in your cycle

Once you get into the habit of cycle tracking, you’ll see that it’s an extremely small commitment for a huge return of knowledge and wisdom about your body’s ebbs and flows. (And if you’re someone who doesn’t have a menstrual period, but are interested in connecting with your feminine rhythms, read more about how to do that here.)

Think of your cycle as a lens into your overall health. Those symptoms we see as annoying or are told are just part of being a ‘woman’ may be the whispers of something that needs addressing.

If you are able to catch those things and address them now, it could not only make your cycle a much more enjoyable experience but also prevent other, potentially bigger health issues down the road. Plus, it’s super rewarding to connect to and understand your body on a deeper level.

Happy tracking!