Downloadable Period Tracker
Free Printable Period Trackers
Tracking your period can help you recognise what is typical for your body and notice changes in your flow, symptoms and cycle timing.
Our free paper period trackers provide a simple, private alternative to period-tracking apps. Choose the creative colour-in version or the clean, minimal version - or download both and see which one works best for you.
Choose Your Period Tracker
OPTION 1: Colour-In Period Tracker
A playful, visual tracker that lets you choose colours for different flow levels and use symbols to record symptoms.
It is a great choice for younger users, first periods, visual learners and anyone who enjoys colouring or prefers a more creative approach.
Includes:
- A 12-month flow and symptom tracker
- Colour-coded light, medium and heavy flow
- Easy-to-use symptom symbols
- Monthly notes and reflections
- Practical self-care ideas
Page 1: Colour Your Flow and Track Your Symptoms
Choose a different colour for light, medium and heavy flow, then colour the corresponding square for each day.
You can overlay the supplied symbols to record symptoms such as cramps, bloating, headaches, low energy, cravings and mood changes. You can also create your own symbols for anything else you would like to track.
Page 2: Monthly Notes and Self-Care
Use the monthly spaces to record changes in your flow, symptoms, emotions or anything else you would like to remember.
This page also includes practical self-care ideas for the days when you need a little more support.
How to Use Your Colour In Tracker
- Download the Colour In Period Tracker (PDF)
- Print it on A4 paper using your printer’s standard or “fit to page” setting.
- Choose your flow colours for your key.
- Update the tracker during your period.
- Look back over your entries occasionally to see whether you notice any patterns or changes.
PDF Format
📎 Colour In Period Tracker (PDF)
PNG Format
📎 Colour In Period Tracker - Page 1 (PNG)
📎 Colour In Period Tracker - Page 2 (PNG)
JPG Format
📎 Colour In Period Tracker - Page 1 (JPG)
📎 Colour In Period Tracker - Page 2 (JPG)
OPTION 2: Minimal Annual Period Tracker
A clean, contemporary black-and-white tracker for anyone who prefers a more streamlined and structured layout.
Instead of relying on colour, this version uses print-friendly patterns for different flow levels and simple letter codes for symptoms.
Includes:
- A 12-month flow and symptom overview
- Black-and-white flow patterns
- Symptom codes
- Typical cycle and bleeding-length summaries
- Monthly notes and pattern tracking
- Space to record what helped
Page 1: Annual Cycle Overview
Use black-and-white patterns to record light, medium or heavy flow and spotting. Add the letter codes to track symptoms such as cramps, bloating, headaches, low energy, skin changes, cravings, mood changes and digestive changes.
The “At a Glance” section gives you space to record your typical cycle and period length.
Page 2: Monthly Notes and Patterns
Record your cycle length, number of bleeding days and any changes or questions you would like to remember.
You can also note what helped, including gentle movement, rest, heat, TENS, hydration or medication taken as directed.
How to Use Your Minimal Tracker
- Download the Minimal Period Tracker (PDF)
- Print it on A4 paper using your printer’s standard or “fit to page” setting.
- Familiarise yourself with the black-and-white key.
- Update the tracker during your period.
- Look back over your entries occasionally to see whether you notice any patterns or changes.
PDF Format
📎 Minimal Period Tracker (PDF)
PNG Format
📎 Minimal Period Tracker - Page 1 (PNG)
📎 Minimal Period Tracker - Page 2 (PNG)
JPG Format
📎 Minimal Period Tracker - Page 1 (JPG)
📎 Minimal Period Tracker - Page 2 (JPG)
Not Sure Which Tracker to Choose?
Both trackers help you record your bleeding, symptoms and cycle patterns. The main difference is how the information is displayed.
Choose the Colour-In Period Tracker if you enjoy a creative, highly visual approach.
Choose the Minimal Annual Period Tracker if you prefer a clean black-and-white layout, simple codes and more structured reflection.
You can also download both and try them before deciding which style works best for you.
Why Use a Paper Period Tracker?
A printable period tracker can help you:
- Recognise patterns in your flow, symptoms and cycle timing
- Better understand what is typical for your body
- Remember changes you may want to discuss with a health professional
- Track your period without storing personal information in an app
- Keep a visual record in your journal, planner or health folder
You do not need to record everything perfectly. Add as much or as little information as feels useful to you.
A Note About Your Health
Period trackers can help you recognise patterns and may assist practitioners in diagnosing health conditions. Speak with a qualified health professional if pain, bleeding or other symptoms are concerning, worsening or affecting your daily life.
