Track Your Menstrual Cycle

1. Track Your Period

Start by noting the first day of your period—this marks Day 1 of your cycle. Record the number of days your period lasts. You can use a calendar, period tracking app, or a journal to log this information.

Apps like Clue, Flo, and Ovia are popular for tracking menstrual cycles.

2. Identify the Length of Your Cycle

A typical cycle is around 28 days, but it can range from 21 to 35 days. To calculate your cycle length, track the number of days from the first day of one period to the first day of the next. Do this for at least 3 cycles to understand your average cycle length.

3. Recognize Key Symptoms in Each Phase

Pay attention to how your body feels during each phase. Track symptoms like:

Energy levels: Do you feel tired or energized?
Mood changes: Are you more irritable, emotional, or calm?
Physical symptoms: Bloating, breast tenderness, or cramping?
Skin condition: Notice if your skin is clearer or prone to breakouts.

4. Monitor Basal Body Temperature (BBT)

Tracking your basal body temperature (BBT) can help pinpoint ovulation. Measure your BBT every morning before getting out of bed using a basal thermometer.

Pre-ovulation: BBT will be lower during the follicular phase.
Post-ovulation: BBT rises during the luteal phase and remains high until your period starts.

5. Observe Cervical Mucus Changes

Throughout your cycle, your cervical mucus changes consistency:

Menstrual phase: Little to no mucus.
Follicular phase: Mucus is sticky or creamy.
Ovulatory phase: Mucus becomes clear and stretchy, resembling egg whites.
Luteal phase: Mucus becomes thicker or may disappear.

6. Use Ovulation Predictor Kits (OPKs)

For more precision, ovulation predictor kits can measure luteinizing hormone (LH) levels in your urine. Testing during your predicted fertile window helps you pinpoint ovulation.

7. Keep a Journal

Beyond apps, keeping a cycle journal helps track your emotions, cravings, and energy. Write down how you feel each day to recognize patterns over time.