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Basic Cycle Tracking

Updated: Dec 3, 2023

If you're reading this post then that means you're likely new to cycle tracking (also referred to as "charting"). Well, welcome! I'm so excited for you to begin this journey and learn more about your body and your cycle. As I mentioned in my previous post, cycle tracking can easily become confusing or overwhelming. Because of this, I've tried my best to make the basic tracking method easy to understand and follow.


I do want to note that this tracking method is not an official fertility awareness method (FAM) of cycle tracking, and therefore cannot be used as a method of birth control. This is simply a variation that I created from my own knowledge and experience to help you begin tracking and eventually transition to a more structured version of FAM later down the road, if that is something you're interested in. The purpose of this tracking method is to increase your awareness of your period and your body symptoms.


So, without further delay, let's get into it!



Step 1: Choose Your Medium


The first step in charting your cycle is to choose what medium you will use to track. The three main options are an app, a calendar, or a paper cycle chart. While there are pros and cons to each, it really just comes down to personal preference. The most important thing is that you pick a medium that you will consistently use.


If you choose to use a period tracking app:

  • You will ideally want one that allows you to track when you period occurs, not just when the app predicts it will occur (in fact, I recommend turning off any cycle prediction feature entirely, if possible)

  • If you plan on transitioning to advanced cycle tracking at any point in the future, try to find an app that will allow you to track more detailed components of FAM

    • E.g. cervical fluid, basal body temperature, and cervical position

  • I recommend the app called Read Your Body, it allows you to keep track of a lot of detailed information

    • I would definitely recommend it if you want an easily accessible charting method that allows for a smooth transition from basic to advanced tracking

    • This app does have a fee, but other apps like this are available for free (such as Flo), so if you find one you like better feel free to use that!


If you choose to use a calendar:

  • I recommend using a planner over a regular wall calendar because you will need room to write down notes for each day

  • Consider having a planner that is solely dedicated to cycle tracking, this way you'll have plenty of room for notes and your charting will be easier to read

If you choose to use a paper cycle chart:

  • Make sure you are using a paper cycle chart allows you to track all the necessary components of your menstrual cycle, this way you will not need to change charts when you begin advanced tracking

    • I recommend using the free one provided by Taking Charge of Your Fertility linked HERE

  • Do note, a paper chart may look overwhelming at first, since it is designed to fit information about an entire cycle onto a single page

  • Be patient with yourself as you get familiar with this method of charting


Step 2: Choose Your Data


Now that you've decided how you will chart, it's time to discuss what exactly you will be keeping track of. For the basic tracking, I want you to focus on two main categories: your period and your body's signals.


Below are the specifics that you'll want to pay attention to:


Your Period

  • When your period starts

    • This is cycle day 1 and marks the beginning of the menstrual phase

  • What symptoms you have

    • Cramps, backache, acne, mood swings, nausea, diarrhea, bloating, etc.

  • How heavy your flow is

    • How many pads/tampons/cups are you using throughout this period?

    • Are you passing clots? If so, how large are they?

    • What color is your blood? (bright red, dark red, brown, purple-toned, etc.)

  • When your period ends

    • This marks the end of the menstrual phase and the start of the follicular phase

  • How you felt about this period overall

    • This can just be a brief note (E.g. lots of pain during this period, felt frustrated)

Your Signals

  • How your mood is each day

    • Happy, sad, anxious, stressed, mood swings, frustrated, irritable, etc.

  • How your energy levels are each day

    • Low, medium, or high

  • Any negative symptoms you experience

    • Cramps, backache, acne, mood swings, nausea, diarrhea, constipation, bloating, headaches, breast tenderness, etc.

    • When do these symptoms occur?

    • Does there seem to be anything triggering them?

  • Any notable events that happen throughout that cycle

    • Travel, sickness, high stress, etc. can all affect our cycles/periods/symptoms

    • Be sure to note anything like this on your chosen tracking method, since you will want to assess its effects later on

Step 3: Put It All Together


Okay, so you've chosen you medium and you know what to look for. But how do you actually begin tracking your cycle? Not to worry! Here's a step-by-step breakdown of how to put it all into practice.


1. When your next period starts, mark that as day 1 of your cycle

  • Make note of all the points I detailed in the "period" column above, as well as all the points listed in the "signals" column

2. Continue "Step 1" for each day of your period, marking each subsequent day as its corresponding cycle day (cycle day 2, cycle day 3, etc.)

  • You may want to mark period days in a separate color (like red) on your calendar/paper chart, most period apps will likely do this automatically

3. When your period ends, make a note of how you felt overall during that period

  • This can just be a brief note (E.g. lots of pain during this period, felt frustrated)

4. Each day after your period, continue to note each of the points I listed in the "signals" column

  • The four main categories are as follows: mood, energy, symptoms, and notable events

  • You can be as detailed as you like with these notes...when in doubt, track it :)

5. When your next period begins, mark that as day 1 of a new cycle and REPEAT!!!

  • I also recommend counting the total number of days for your previous cycle and making note of it

After a few months, you should start to feel more comfortable with the habit of daily tracking, and you may begin to see patterns in your cycles. As I mentioned before, the main point of this method is to train your mind to become more aware of your period and more in tune with your body's daily ebbs and flows.


A Final Note


Although traditional (advanced) charting focuses on tracking each phase of the menstrual cycle, I designed this basic charting method to focus only on your period and how you are feeling each day. This removes a LOT of information and makes the process much easier to understand. However, it also reduces the amount of info you can gain from your charts. That is why I HIGHLY recommend using this method only as a temporary introduction to charting, ideally transitioning to advanced charting after a few months.


If you are interested in advanced charting at any point in time, I also recommend reading the book Taking Charge of your Fertility by Toni Weschler. This book goes in depth on the how and why behind the symptothermal fertility awareness method. After reading this book, I'm confident you will be thoroughly prepared to begin practicing FAM correctly. If you want, you can begin with the basic method, read the book while you chart for a few months, and then transition to the advanced method once you finish the book and feel more comfortable.



What's Next?


Take a look at my post on advanced cycle tracking if you're interested. If not, keep an eye out on my instagram for more info on how to track your cycle!


Disclaimer: The information provided on this site are for educational purposes only and is not medical advice. This post is not meant to replace training with a certified fertility awareness expert.

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