Menopause Planner (Google Sheets)

Description

Bring a clear summary to your next doctor visit. Log symptoms, cycle, sleep and meds in one Google Sheet, then pick two dates and the summary fills itself in.

The Hart of Health Menopause Planner gives perimenopause and menopause a calm place to live. You rate up to 10 symptoms you choose, and the sheet does the counting.

Who it’s for

This planner suits you if:

• you are in perimenopause or menopause and want to see your patterns over weeks
• your periods have become irregular and you want cycle length counted for you
• you want your meds and supplements, with start and change dates, in one list
• you like walking into an appointment with notes ready

What’s inside

Here is what you get across 15 tabs:

• Start Here: 10 numbered steps, a color key and a disclaimer
• Setup: your name, start date, lb or kg, in or cm, a water picker for oz or ml, cycle status and your own protein, strength, sleep and water targets. Pick up to 10 symptoms to follow from a list you can edit
• Progress Overview: live cards and a 12-week table with symptom, sleep and self-care %, plus charts
• Daily Check-in: rate each symptom 0 to 3, plus mood, energy and period or spotting. Symptom score, hot flash count and cycle day fill in
• Cycle & Symptoms: log each period’s start, last day and flow. Days, cycle length and months since your last period (updates daily) are counted, a count only and never a diagnosis, with a chart of average symptom score by cycle day
• Hot Flash & Triggers: one row per flash with time, intensity, minutes and a possible trigger, with trigger counts labeled as patterns you noticed, not proof of cause
• Sleep Log: bedtime, wake time, hours, wakings, night sweats, how rested, bedroom °F and a wind-down tick
• Meds & Supplements: name, type, dose as prescribed, who prescribed or advised it, start, change and stop dates, and what you noticed. No doses or schedules are suggested
• Lifestyle & Strength: protein and water against your targets, strength session tick and type, minutes, steps, caffeine and alcohol
• Self-Care Habits: six daily habit ticks you can rename, a done-today % and a weekly completion % for 52 weeks
• Body Measurements (optional): weight, waist and hips with change and waist to hip ratio
• Skin, Hair & Nails: weekly ratings for skin feel, skin dryness, hair and nails, plus what changed
• Doctor Visit Prep: type a From and To date and get a summary of days logged, average and highest score, hot flashes, sleep, night sweats, periods, spotting, medication changes, strength sessions and self-care completion. Your 10 symptoms are ranked by average, with space for questions, visit notes and a short note on how to talk to your doctor
• Monthly Review & Wins: monthly averages fill in, plus what helped, a goal with a done tick and your wins
• My Lists: edit every dropdown

How delivery works

Getting started takes two steps:

1. After purchase, open your download and click the “make a copy” link inside it.
2. Make your own copy in Google Sheets and fill in the colored input cells. Everything else updates for you.

Good to know

A few things to check before you buy:

• Google Sheets only. You need a free Google account. Not for Excel or Numbers.
• This is a digital download. No physical item will be shipped.
• For organizing and tracking only. It is not medical advice and does not diagnose any condition. Speak to your doctor about symptoms, hormone therapy (HRT) or any medication or supplement, and follow their instructions. See a doctor promptly about bleeding after menopause, very heavy bleeding, chest pain or any symptom that worries you.