SeasonShift Planner
Take charge of your hormonal transition. Track symptoms, sleep, mood, and self-care daily to embrace your evolution with clarity and unwavering confidence.
Today's Focus
Daily focus
Top 3 priorities
Symptom Tracker
Today's symptoms: tap to log
Tap any symptom you experienced today, then pick how strong it was. Patterns appear in Trends.
Cycle & Bleeding
Bleeding today
Periods often become irregular in perimenopause. Logging bleeding and the first day of each period lets you show your doctor the pattern.
Talk to a doctor about very heavy bleeding (soaking through a pad or tampon every hour for several hours), large clots, bleeding after sex, or any bleeding after 12 months without a period.
Sleep Log
Last night's sleep
Hormones & Medications
Medications, hormones & supplements
Log your HRT, supplements and medications. Track consistency.
Mood Tracker
How is your mood today?
Patterns matter. Be honest, be kind to yourself.
This week (tap a day to open it)
Self-Care
Daily self-care: tap to check off
Your body is doing hard work. Small acts of care add up.
Brain Dump
Brain dump: clear the mental noise
Action items & to-dos
Wins & Reflection
Reward system: you deserve this
Today's wins
End of day reflection
Your body is changing, not failing. You are navigating something profound, with courage.
Perimenopause & Menopause Planner
Your body is changing, not failing. One day at a time.
Patterns & trends
Spot what goes together: sleep, symptoms, mood and treatment.
Printed at the end of the doctor summary. Your Brain Dump stays private and is never printed.
Focus Timer
Focus session
Session 1 of 4
Your daily companion through the change.
Track symptoms, sleep, mood and hormones in a few taps. No account, no internet needed. Your entries stay private on this device. This guide explains every part of the planner.
Quick start (60 seconds)
- Pick the dayThe date is at the top of the Plan tab. It opens on today. Use Prev, Today and Next, or the calendar, to go to any other day. Every day is saved separately.
- Log only what you feel like loggingEverything is optional. Tap a symptom, choose a mood, or just write one line. Even a single tap counts.
- Check that it says “Saved”The small status at the top changes from “Saving…” to “Saved” a moment after you type. You never need to press a save button.
- Use the menu on your phoneOn a phone, the ☰ menu (top left) opens a side panel with every tab, quick jumps to each Plan section, Download PDF, backup/import/demo, dark mode and Install.
- Foggy or exhausted day? Use Quick modeSwitch on Quick mode (under the date, or in the ☰ menu) and the Plan shrinks to the essentials: intention, energy, symptoms, bleeding, sleep, medication and mood. Nothing is deleted and everything you logged still appears in Trends and in your PDFs. Switch it off to see all sections again.
- Come back tomorrowAfter a few days, open Trends to see patterns. After a few weeks, make a backup (see Data menu below).
Section by section
- Daily FocusWrite your name once (it is kept for all days), one gentle intention, your energy level (Low, Medium or High) and up to three priorities for the day.Tip: Keep priorities small. “#3 If energy allows” is there so a hard day is not a failed day.
- Symptom TrackerTap each symptom you had today. For every selected symptom a row appears so you can mark it Mild, Moderate or Severe. Tap again to unselect. Use the notes box for triggers, time of day and duration.Tip: Missing something? Type it under “Add your own symptom”. It is saved in your list for every day. Use the small ✕ on its tile to remove it from your list (past entries are kept).
- Cycle & BleedingTap what applies today: No bleeding, Spotting, Light, Moderate or Heavy, and Clots if there were any. On the first day of each period tap Day 1 of a new period. The planner then shows your cycle day at the top and works out your average cycle length and range in Trends. It never guesses a Day 1 for you.
- Sleep LogEnter bedtime and wake time and the total is calculated for you, even when you sleep past midnight. Add night wakeups and tap a quality from Awful to Great.Tip: Log it in the morning, as “last night’s sleep”, on the day you woke up.
- Hormones & MedicationsAdd one row per medication, patch, supplement or hormone: name, dose, time and notes. Tap Taken today when you have taken it. Use the HRT / treatment notes for appointments, dose changes and side effects.Tip: On a new day, tap Add my usual list to bring over the medications you logged on most of the last 7 days (all marked as not taken yet, without old notes). If you already added one, the button stays and adds only the missing ones.
- Mood TrackerTap one mood for today and add a short note. Below it, the week strip shows your mood for each day from Monday to Sunday. Tap a day to open it.
- Self-CareTap the habits you did today: hydration, movement, rest, mindfulness, nourishing food, sunlight, connection, something just for you. The counter shows how many you completed out of 8.Tip: Even one counts. The goal is a small win, not a perfect score.
- Brain Dump & Action ItemsWrite anything on your mind in the brain dump. Turn real tasks into action items: type one and press Enter or Add, tick it when done, edit it in place, or delete it with ✕.Tip: Unfinished tasks from an earlier day can be moved to today with Bring over… unfinished items.
- Wins & ReflectionSet your four rewards (small, medium, big, epic). They are the same on every day. Add today’s wins one by one, and finish with a short end-of-day reflection.
- TrendsSwitch between the last 7, 30 or 90 days. You will see the most frequent symptoms, a day-by-day symptom map (numbers 1 to 3 = mild, moderate, severe), nightly sleep, mood over time, energy levels, medication consistency and self-care habits.Tip: Charts fill in as you log. A few days are enough to start noticing patterns, such as poor sleep followed by hot flashes.
- Doctor summaryOn the Trends tab, Export doctor summary prints a one-page clinical sheet for the range you selected (7, 30 or 90 days): last period and cycle length, bleeding days, symptoms ranked by how often and how strongly you had them, sleep, mood, energy, medication adherence, your own notes and the questions you wrote for the appointment. Save it as a PDF and bring it to your appointment.
- Focus TimerChoose Focus 25m, Rest 5m or Deep Rest 15m, optionally write what you are working on, then press Start. After a focus session the timer switches to a rest (a deep rest after the 4th session). A soft chime sounds at the end (you can mute it). The timer keeps correct time even if you switch tabs.Tip: The Breathing guide (4-7-8) shows when to breathe in (4 seconds), hold (7) and breathe out (8). It is a relaxation exercise, not a treatment.
- Download PDFAt the bottom of the Plan tab, press Download PDF, choose Selected day or Whole week (Monday–Sunday, printed in landscape with one table per section), tick the sections you want, then Generate PDF. In the print window choose “Save as PDF” as the destination.Tip: Chrome or Edge at 100% zoom gives the cleanest result. On iPhone/iPad use the Share button in the print preview to save a PDF.
- Data menu (top right)Export data downloads a backup file. Import data restores a backup, for example on a new phone or computer (it asks before replacing what you have). Load demo data fills 30 sample days so you can explore, and your own entries are set aside safely until you press “Remove sample data”. Clear all data deletes everything on this device.
- Colour themeThe moon/sun button next to Data switches between light and dark mode. The planner remembers your choice.
Good habits that make it useful
- Same time, every day. Two minutes in the morning (sleep, medication) and two at night (mood, wins) works well.
- Short beats perfect. A tap on a symptom is better than a long note you never write.
- Log medication when you take it. Trends can then show how consistent you are and how you feel over time.
- Back up weekly. Use Data → Export data. The planner reminds you after 14 days without a backup.
- Before an appointment. Open Trends, write your questions in the box Questions for my doctor, choose 30 or 90 days and export the doctor summary. Your Brain Dump is never printed.
- Be kind to yourself. Missing days is normal. Just pick up again today.
Questions & answers
Where is my information stored?
Only in this browser on this device (local storage). It is never uploaded anywhere. See the Privacy page for details.
How do I put it on my home screen or desktop, so I don’t have to look for the link?
iPhone / iPad: open the link in Safari, tap Share, then Add to Home Screen. Do this before you start logging: the home screen app keeps its own saved data, separate from Safari, so entries made in a browser tab will not appear there (use Data → Export data and Import data to move them). Android (Chrome): tap Install in the side menu or the banner, or ⋮ → Install app / Add to Home screen. Windows (Chrome or Edge): click the install icon in the address bar, or use the Install button in the side menu. Mac: in Chrome or Edge use the install icon in the address bar; in Safari choose File → Add to Dock. After that it opens in its own window or full screen and keeps working offline. Your data stays on that device. If you opened the link from inside Instagram or another app, first choose Open in browser.
Can I use it on my phone and my computer?
Yes, but each device keeps its own data. To move your entries, use Data → Export data on one device and Data → Import data on the other. Keep the backup file private.
What does “Not saved” or “Your browser is blocking saving” mean?
Your browser is not allowing this page to store data. This happens in private/incognito windows, with some strict privacy settings, or in a few in-app browsers. Open the file in a normal window, or export a backup before you close the page so you do not lose your entries.
What happens if I clear my browser data?
Your entries will be erased with it. Export a backup first, and import it afterwards to restore everything.
How do I delete one entry or one day?
Clear the text or untick the item you want removed: it is saved automatically. For a symptom, tap it again to unselect. To remove everything, use Data → Clear all data.
Why can’t I see the old days I just looked at?
Use the date at the top of the Plan tab, or tap a day in the Mood week strip. When you are on a past day, a floating “Back to today” button appears.
The PDF looks different or does not download.
The PDF is created by your browser’s print window. The weekly PDF is landscape; if your print window shows portrait, change the orientation there. Choose “Save as PDF” as the printer, keep zoom at 100%, and allow pop-ups/printing for this page. Chrome and Edge give the best result.
Does the planner give medical advice?
No. It is a personal tracking tool. It does not diagnose, treat or advise on medication. Talk to your doctor or another health professional about symptoms, hormone therapy or any change in treatment. In an emergency, call your local emergency number.
Is it accessible with a keyboard or screen reader?
Yes. Every control can be reached with Tab, toggles announce whether they are on, fields have labels, and animations are switched off if your device is set to reduce motion. Press Enter to add an item in any “Add” box.
Small steps every day lead to big change. Your body is changing, not failing.
Privacy
This planner does not have accounts, servers or analytics. It makes no network requests.
Where your data lives
Everything you type is saved only in this browser, on this device, using local storage. Nobody else can see it, including the creator of this tool.
What can erase it
Clearing your browser data, using a private window, or switching to another browser or device will hide or remove your entries. Use Data → Export data regularly to keep a backup file, and Import data to restore it.
Sharing
If you create a PDF or backup file, you decide who receives it. Treat these files as private health information.
Terms
This planner is provided for personal, non-commercial use, “as is”, without warranties of any kind.
You are responsible for keeping backups of your data. The creator is not liable for loss of data or for decisions made using this tool.
Please do not copy, resell or redistribute the file unless your licence says you may.
Disclaimer
This planner is for personal tracking only. It is not medical advice.
It does not diagnose, treat or prevent any condition, and it is not a substitute for a doctor or other qualified health professional. Always talk with your healthcare provider before starting, changing or stopping any medication, hormone therapy or supplement.
If you have concerning symptoms, or you feel unwell or unsafe, contact a healthcare professional. In an emergency, call your local emergency number.
For personal tracking only, not medical advice. Your data stays on this device.